Swap and Drop
Fast-Food Swap: Subway
Eat well, even when you’re eating out. Make these swaps at Subway to lose weight
Swap tuna for roast beef
Is tuna the healthy choice? Not necessarily. At Subway, if you go for a six-inch roast beef sub instead, you’ll save 255 calories and 24 grams of fat (though the sodium is still high).
Swap this: 6-inch Tuna Sub (with olives and fresh veggies)
533 calories + 28 g fat (5 g saturated fat) + 666 mg sodium
For that: 6-inch Roast Beef Sub (with fresh veggies, no cheese)
278 calories + 4 g fat (1 g saturated fat) + 699 mg sodium
Swap for oven roasted
Subway offers you the chance to load up your sandwiches with lots of veggies-a good option when you’re short on time but are still trying to eat well. Look for words like “oven-roasted,” which are usually good news for your calorie count. And skip the high-fat sauces and cheese.
Swap this: 6-inch Chicken & Bacon Ranch Melt (on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, cucumbers and cheese)
500 calories + 23 g fat (7 g saturated fat) + 1,070 mg sodium
For that: 6-inch Oven Roasted Chicken (on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers and cucumbers)
310 calories + 4.5 g fat (1.5 g saturated fat) + 600 mg sodium