Recipe for a Healthy Subway Sub | STACK 4W

Recipe for a Healthy Subway Sub

September 9, 2011

Must See Nutrition Videos

Many people load their subs with cheeses and dressings that are high in fat, reducing the performance benefits. But Subway serves up a tasty and healthy lunch—if you order right. Here, Tracy Siravo, M.S., RD, explains how to create a sub that will fill you up and keep you going.

Opt for whole-wheat bread. A six-inch wheat sub roll has about 200 calories, 40 carbs and eight grams of protein.

Choose the right fillings. Stay away from meatballs and processed meat, like salami. Both have high fat and cal content. Instead, go for oven-roasted chicken breast, which offers 24 grams of protein and only five grams of fat. It also supplies 25 percent of your daily iron value, which will help your muscles pump oxygen so you can toughen up your game.

Load up with antioxidants: spinach, tomatoes, cucumbers and green peppers, which are full of immune-boosting vitamins and minerals and which, when eaten on a regular basis, keep you strong and healthy.

Fat-free sweet onion sauce adds zero calories. But if you want to mix things up, sprinkle oil and vinegar on your sandwich. To reduce calories and fat even more, hold the oil; just ask for vinegar with a little bit of salt and pepper.

FROM AROUND THE WEB

When it comes to cheese, it’s your preference, because all Subway options have similar calorie and fat content. Try provolone (35 calories, 4g of fat) and, for added calcium, drink a glass of skim milk.

Complete your meal with a bowl of soup. Tomato garden vegetable with rotini has only 90 calories and provides 35 percent of your daily value of vitamin A.

Nutrition Totals:*
Calories 510
Protein 31g
Fat 9.5g
Carbohydrates 76g
Fiber 22g
*Six-inch oven-roasted chicken breast sub with fat-free sweet onion sauce, provolone cheese and soup

Sports nutritionist and Certified Intrinsic Coach Tracy Siravo, M.S., RD, owns a Dallas-based sports nutrition coaching practice. She has served as the nutritionist for the Florida Marlins, Dallas Mavericks and FC Dallas. For more information, visit SportsNutrition Coach.com.

Photo:  subway.com

Michael
- Michael Popelas is a guest writer from The Ohio State University where he majors in strategic communications. A Cleveland native, Popelas is a passionate and...
Michael
- Michael Popelas is a guest writer from The Ohio State University where he majors in strategic communications. A Cleveland native, Popelas is a passionate and...
More Cool Stuff You'll Like

Diet Changes: 5 Tips to Help You Stick to Your Plan

How to Make Realistic Changes To Your Diet: Diet Changes A new year calls for new changes, but how can you guarantee that these changes wiill stick...

5 Non-Boring Ways To Eat Chicken

9 Athlete-Approved Peanut Butter Sandwiches

How Undereating Can Make You Gain Weight

10 Easy Ways to Eat Real Food

Healthy Makeovers for 3 Classic Meals

How to Eat Organic Without Breaking the Bank

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Where the Paleo Diet Falls Short

Spice Up Your Healthy Cooking With These Lively Combos

Tips for Healthy Weight Gain

Salad Showdown: Which Greens Are the Healthiest?

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

5 Protein-Packed Recovery Shakes

5 Delicious Ways to Make Junk Food Less Junky

How to Deal With Your Sugar Cravings

7 Foods That Are Ruining Your Workouts

Foods for Athletes: Top Trends for 2014

A Sneaky Food Additive Athletes Should Avoid

Are You Eating Too Much Protein?

11 Food Services That Deliver Ready-Made Nutritious Meals

Fuel Up Fast With 4 Smoothies From the New York Giants

4 'Bad Foods' That Might be Good for You

Healthy (and Unhealthy) BBQ Ideas For Athletes

6 Eating Mistakes That Undo Your Workouts

Terrible Toppings: The 5 Worst Things We Put on Food

12 Foods Every Athlete Should Eat

5 'Healthy' Side Dishes That Are Worse Than French Fries

Why You Need Dietary Fiber

5 Ways to Fuel Your Early Morning Workout

Load Up on These Foods at Your Backyard Barbecue

5 Nutritional Power Combos for Athletes

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Boston Cannons'

Brown Rice vs. White Rice: Does It Really Matter?

How Friends and Family Affect Your Food Choices

5 'Good Foods' That Might Be Bad for You

5 Ways Junk Food Can Mess With Your Head

5 Foods That Are Stunningly High in Sodium

3 Fruits and 3 Vegetables Athletes Must Eat

The Best Foods for Digestive Health

Living Near Fast Food Could Increase Your Odds of Obesity

You Should Eat the Peel of These 12 Fruits and Vegetables

The Case for Red Meat

5 Healthy Foods That Got a Bad Rap

The Cheat Meal Day: Why It's Not So Smart

The 6 Worst Foods for Athletes