The Subway BMT (bacon, mayonnaise, and tomato) has the highest levels of sodium by far, with a whopping 1900 grams. The Subway Melt, the Coldcut Trio, and the Dijon Horseradish Melt all come in just behind the BMT, with between 1600 and 1800 grams. The average sodium in a Subway sub ranges from 1200-1500 grams, which is still quite a lot for one meal. To make sure not to increase these levels any more than necessary, opt for regular subs rather than “double the meat,” since much of the sodium in a sub is found in the meat, and stick with a 6-inch sub rather than a footlong one.
Wendy’s Salad: Mandarin Chicken Salad with Grilled Chick Fillet
385 calories, 18g fat, 2.25g saturated
Almonds supply lots of crunch and protein, so nix the noodles and use about half the dressing.
Subway 6″ on wheat no cheese all the vegs you want.
Splash oil instead of mayo, easy on the salt.
NO cookies or chips!!!
Choose a 6-inch sub or, even better, a wrap from their extensive menu of items containing 6 grams of fat or less. To increase protein and boost mood, ask for a double serving of meat, especially if you are working out regularly. Skip the mayonnaise in favor of olive oil, and load up on the veggies.
- $9 footlong? Subway teaches you how to raise your price. (thoughtgadgets.com)
- Road trip! Eat healthy — anywhere (cnn.com)
- Sodium in Subway Subs: Subs to Avoid and Low-Sodium Alternatives (brighthub.com)