Build a Healthy Sub

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Making a pit stop at Subway doesn't mean you have to settle for all turkey all the time. Several other healthy sandwiches can fill you up and keep you going. Here, Tracy Siravo, M.S., RD, recommends a variation on the classic turkey sub.

Opt for whole wheat bread. A six-inch wheat sub roll has about 200 calories, 40 carbs and 8 grams of protein. Stay away from the meatball and tuna subs. Both have high fat and cal content. Instead, choose oven roasted chicken breast, which offers 24 grams of protein and is low in fat (5g). It also supplies 25 percent of your daily iron value, which helps your muscles pump oxygen so you can keep your game in check.

Load your sandwich with plenty of antioxidants: spinach, tomatoes, cucumbers and green peppers. All are full of immune-boosting vitamins and minerals and, when eaten on a regular basis, keep you healthy and away from the doc.

Fat-free sweet onion sauce adds zero calories. But if you want to mix things up, add oil and vinegar to your sandwich. You can save calories and fat by holding 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 cheese (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
*6" Oven Roasted Chicken Breast 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 www.SportsNutrition Coach.com


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