Fast-Food Swap: Subway

Eat well, even when you’re eating out. Make these swaps at Subway to lose weight

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Subway swap

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

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Subway swap

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