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.

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