Recipe for a Healthy Subway Sub | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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.

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...
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,825,881
Evan Longoria's Hitting Drills
Views: 9,797,513
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,830,019

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

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

You diet hard all week, eating nothing but clean foods, train your butt off in the gym, and feel like you're making real progress. Then Saturday comes -...

How Undereating Can Make You Gain Weight

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

5 'Good Foods' That Might Be Bad for You

12 Foods Every Athlete Should Eat

Terrible Toppings: The 5 Worst Things We Put on Food

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

Healthy Eating at Restaurants: Decoding a Diner Menu

5 Non-Boring Ways To Eat Chicken

5 Nutritional Power Combos for Athletes

Small Change, Big Difference: 5 Foods You Should Buy Organic

5 Ways to Fuel Your Early Morning Workout

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Why You Need Dietary Fiber

3 Fruits and 3 Vegetables Athletes Must Eat

7 Foods That Are Ruining Your Workouts

The 6 Worst Foods for Athletes

How to Eat Organic Without Breaking the Bank

5 Delicious Ways to Make Junk Food Less Junky

You Should Eat the Peel of These 12 Fruits and Vegetables

5 Ways Junk Food Can Mess With Your Head

5 Protein-Packed Recovery Shakes

Fuel Up Fast With 4 Smoothies From the New York Giants

The Best Foods for Digestive Health

6 Eating Mistakes That Undo Your Workouts

Healthy (and Unhealthy) BBQ Ideas For Athletes

Load Up on These Foods at Your Backyard Barbecue

The Case for Red Meat

Are You Eating Too Much Protein?

11 Food Services That Deliver Ready-Made Nutritious Meals

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

How to Deal With Your Sugar Cravings

5 Foods That Are Stunningly High in Sodium

10 Easy Ways to Eat Real Food

9 Athlete-Approved Peanut Butter Sandwiches

4 'Bad Foods' That Might be Good for You

10 Athlete-Approved, High-Protein Healthy Cereals

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

Living Near Fast Food Could Increase Your Odds of Obesity

The Boston Cannons'

5 Healthy Foods That Got a Bad Rap

Salad Showdown: Which Greens Are the Healthiest?

Healthy Makeovers for 3 Classic Meals

Spice Up Your Healthy Cooking With These Lively Combos

How Friends and Family Affect Your Food Choices

6 Healthy Foods You're Overeating

A Sneaky Food Additive Athletes Should Avoid

Where the Paleo Diet Falls Short

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler