Making Good Choices At … Subway

Making Good Choices At … Subway

Hey everyone! Today I’m going out to meet a friend. However, I’ve learnt that if I want to eat out, having gone through the menu in advance and picked a “good” option really helps me to not make terrible decisions. (Of course, that doesn’t rule out spontaneous bad decisions, but those are more fun anyway). So I headed over to the “nutrition” section of the Subway website.

Yay Subway.

Pick First: The Bread

I always try to pick a whole-wheat bread at Subway. I don’t know how much it changes the nutrition because the Subway website in India doesn’t have that information, however, extrapolating a bit from the U.S. website, it seems that they’re all roughly the same. I could pick Hearty Italian if I really wanted to minimize calories, but 10-20 don’t really seem to make that much of a difference.

Pick Second: The Sub

I’m vegetarian, so all options are vegetarian. You can decide your own calculation. So, I thought the best option would be Veg. Shammi because Subway had very triumphantly called it “fat free”, and because it had a lot of protein (about 22 grams), but its also has a lot more calories (352) and a lot more carbs (53 grams) than a Veggie Delight sandwich. A veggie delight has about 230 calories and 15 grams of protein. A quick calculation revealed that its almost the same amount of protein per gram, so Veggie Delight it is!

Pick Third: The Condiments

So, the sauces can make or break your sandwich. I love my sandwich absolutely full of sauces, but I’ve realized that I can’t do that. Since Subway India doesn’t tell you how many calories are there in their sauces, I’ve looked at this website and this  website and decided that ideally my sub will have:

  • Honey Mustard Sauces – 30 cal
  • Sweet Chili Sauce – 40 cal
  • Fat Free Sweet Onion Sauce – 40 calories.

That’s a hundred calories. Also, I’d like to add about sixty calories of cheese because I like cheese and it adds a little protein (approximately 4 grams).

Total Calorie Count of Sandwich: 400 calories. 

Pick Last: Cookies, Soda, Etc. 

Anyone of their cookies (as much as I love them) is an extra 200 calories. I will decide whether to eat them depending on how much I want it at that point, and what else I have eaten and plan to eat that day. Since I’ve had almost no breakfast today (woke up late, didn’t feel like eating) I may pick a cookie to go with my meal (or eat another dessert, like ice cream, with my friend).

I won’t drink the coke under any circumstances. In my opinion coke (and other aerated drinks) are just empty calories. They also make me feel all burpy.

In Conclusion: Eat it All. Just Wisely. Also websites really need to do a better job of giving nutritional info for their stuff. 

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