How to order at subway when trying to eat healthy

This article talks about the ways in which you can make your Subway sandwich healthy. Subway is very popular in India because of its healthy image as people trying to eat healthily will go for a subway over a fast-food burger joint. Subway is the most popular option for people when eating outside. So the question arises “ Is it really healthy?”

What to avoid

Heavily processed veg and chicken patties, all mayonnaise-based sauces, barbecue sauce and all varieties of white bread. The white bread is not a great option as it is packed with sodium and made out of refined flour (maida). It’s better to opt for whole grain and whole wheat options.

Processed items like Hara bhara kebab, Mexican patty, Veg Shammi, Aloo patty, Chicken kofta are all high in sodium and calories. The sauces can also be high in calories because of their high sugar content. Avoid using all mayonnaise-based sauces, sweet onion and barbecue.

What to eat

Ingredients to order: Salads, whole grain bread, multigrain bread, vinaigrette, honey mustard, chipotle and southwest sauces are great options. If you want to skip carbs, then make your selection from the salad section. Processed and cured meats are loaded with sodium so opt for options like oven-roasted chicken or a veggie delight with a dressing like a vinaigrette. The best ingredients are the vegetables that add all the nutrition to your Subway, so try to skip on the calorie-heavy dressings, meat and bread.

Bread to eat: Multigrain bread and Honey oats. Both of them are low in calories and sodium.

Bread to avoid: Italian, Roasted Garlic bread and Parmesan oregano (All white bread)

Veg fillings to eat: Veggie Delite, Chana, Tofu, Paneer tikka.

Veg fillings to avoid: Hara bhara kebab, Mexican patty, Veg seekh, Veg Shammi, Aloo patty and Corn & peas.

Chicken fillings to eat: Roasted chicken and Tandoori chicken (They are less processed and healthier in comparison to other available options which have a high sodium content.

Chicken fillings to avoid: Chicken kofta and chicken slice (As they are heavily processed and have a high sodium content).

Sauces to eat: Chipotle, Southwest, Honey mustard, Red chilli and Vinaigrette.

Sauces to avoid: Barbecue, Tandoori mayo and Sweet onion, Mint mayo, Mayo, Marinara (They may be labelled fat free but have a high sugar content).

In conclusion, you can eat healthy at a Subway outlet keeping all these things in mind.