Hey guys! I'm currently trying to get on a healthier routine and get my weight down. Since 2016 I've been employed by Subway and see a lot of people come in around the New Year with a goal to eat healthier. Subway is a fast and easy option that I've seen be used as a way to lose weight or eat a less-guilty meal, but a lot of people tend to slip up and eat something that is nearly as bad as a meal from a place like McDonald's. I wanted to share some tips that I've learned over the years from working at Subway, along with tips from my customers who come in to grab a healthy meal. If you have any other tips, please share them below too. We're all in this together.
#1: Choose the right kind of bread
Choosing the right kind of bread is an essential start. Bread is loaded with carbs and calories and serves as the main source of calories in your sandwich. Don't be fooled by wheat bread having a higher caloric content; wheat bread doesn't contain bleached flour, which has a number of negative effects on our bodies. Stay FAR away from the Italian Herbs and Cheese bread too. It's the most flavorful, but if you're looking for flavor, try ordering the Honey Oat bread if your local Subway carries it (I know some don't). You'll find that the Honey Oat bread has a fresh flavor that compliments just about every sandwich.
#2: 'Scoop' or 'Gut' the bread
As I mentioned above, your main source of calories in your sandwich most often comes from the bread. If you want to get rid of a few calories and carbs, have your sandwich artist pull the inner bread out. This allows more room for vegetables too! You won't miss the extra bread, I promise.
#3: Skip the salt
This is essential. Subway's meats and bread have a lot of sodium already added in for flavor, so if you're concerned about your salt intake, don't get the added salt! This is more common sense than anything, but a lot of people don't understand how much sodium is in the food at restaurants. You won't even notice it's not on your sandwich (unless you get extra salt, if you can't live without it, just go light!)
#4: Skip the sides
It's our job as employees to ask you if you want any sides such as chips, drinks, or cookies. Avoid the temptation to say 'yes' when you're looking at the cookie display next to the register! Other Subways have also sold muffins and milkshakes to my knowledge, but AVOID them at all costs. The sweets are high in calories and fat. I can also let you know that the sides are marked up in price SO much. Just adding a 21oz drink with a small bag of chips can be an additional $3. Your wallet and diet will thank you later and you will be content with just the sandwich.
#5: Watch your sauces
Light mayo is sent from the heavens above for those of us who love mayo on our sandwiches. I guarantee you that the light mayo is the same as regular mayo in terms of taste. It has less calories too. Many of the sauces at Subway are loaded with calories, so think twice before you ask for extra sauce. It's a hidden factor on the sandwich because it can be easy to miss the sauce when eating the sandwich. Oil is something you should consider holding back on, especially if you have deli meats such as salami or pepperoni. I often serve toasted sandwiches such as the Spicy Italian that have salami and pepperoni, soaked with their own oil, only to be told to soak it in olive oil. Olive oil can be a good addition to a veggie sandwich if you're avoiding the sauces, but be careful!
#6: Get your sub as a salad or a wrap
All sandwiches can be made into a salad, either chopped or tossed. I recommend getting a tossed salad with the meats cut, and veggies like cucumbers and tomatoes cut. Your sandwich maker will thank you also because cutting up the salads is a pain in the ass in most cases. One of my favorite salads is the tossed chicken salad with some creamy sriracha sauce. The creamy sriracha is better than the buffalo sauce, and 10x as spicy! Also, wraps are a good alternative. Be wary of the amount of carbs in wraps, however.
#7: Veggie Delights are a great sandwich — don't let anyone tell you otherwise
The Veggie Delight is a sandwich with no meats. Some Subways offer extra cheese in replacement, and some don't (it's a franchise business so every owner is different; most offer the sandwich at a lower price without the extra cheese). I 100% recommend the Veggie Delight because it's a light sandwich that is full of flavor if you get a lot of veggies. It's light in calories and easier on your wallet. Also, get this sub with the honey oat bread! Packed with nutrients for both a 6" or 12".
#8: Don't feel like you have to get a footlong — and if you do, use willpower to save the second half for later
Many people get a footlong sub and forget that they're eating a footlong sub. Don't feel like you have to eat the entire sub in one sitting.
#9: Remember that the calories displayed on the menu are for the sandwich with select few ingredients!
Your sandwich is more than likely to have more calories than the amount displayed on the board because you customize your own sandwich. This will easily add more calories to the sub. Don't worry too much about veggie calories, however. They won't add too much extra, but if you're watching your intake for calories, then disregard that advice.
#10 Add spinach for some easy nutrients
Adding spinach to anything is a great way to get the nutrients they give us and adding it to subs is no different. Many people think that extra lettuce makes their sandwich healthier when in reality it adds little nutritional value. Adding spinach is a great idea to add flavor, crunch, and nutrients to your sandwich. Adding spinach and lettuce is even better!
Thanks for reading this and as I said, add any tips you have below. I've picked up a lot of these after making thousands of sandwiches for people. Subway is a great option for a quick healthy meal, but remember it's still fast food!
[link] [comments]
from loseit - Lose the Fat https://ift.tt/3akKqZ3
0 Comments