The rhythm of life in our society is such that it is very difficult for a modern person to refuse to visit all kinds of fast food restaurants and cafes. It doesn’t matter if this is a young mother on maternity leave who went to the mall for diapers, a student, looking for a place to eat for a break between couples, or an entrepreneur with a bunch of deadlines who decides all things on the run, most likely during the lunch break bring them to the food court.
Among the variety of fast foods, how to choose your own?
The choice of power networks is extremely diverse. Here, in addition to classic hamburgers and french fries, you can dine with Chinese noodles, and chicken wings, and pies, and pancakes with all kinds of fillings.
Among the fast food restaurants, positioning themselves as a network of healthy eateries, “Subway” stands out. The calorie content of lunch here, however, is not lower than at McDonald's. And yet, if you monitor your health, but cannot deny yourself fast food, it makes sense to try the famous American sandwiches.
The huge plus of the “Subway” is not in the mythical low calorie content, but in the emphasis on an individual approach.
A sandwich without harm to the figure?
The calorie content of Subway sandwiches ranges from 200 to 600 kilocalories. Salads - from 50 to 540. Given that a drink can be taken without sugar at all, and you can refuse a chocolate cookie reluctantly, lunch in fast food of just 250 kcal is not such a utopia.
How to make yourself a healthy sandwich? Most sandwiches from the ready-made Subway menu contain not-so-useful ingredients like bacon, mayonnaise, freshly baked white buns and all kinds of sauces. It is indisputably delicious, but high in calories.
If you decide to improve your diet, follow a few simple rules:
- Take a 15 cm sandwich.
- Choose a rye bun instead of white.
- Put fewer sauces and more fresh vegetables.
- Add turkey instead of bacon.
Cheese will increase the calorie content of the Subway sandwich by about 100 kcal. With salads, this works in much the same way. If possible, refuse to refuel and choose the simplest option - vegetable with ham or turkey.
Menu and calories
If you don’t have time for an individual order or you are just a fan of one of the famous sandwiches and cannot deny yourself this pleasure, you should familiarize yourself with the Subway calorie table. This will help to orientate a little in the total number of calories consumed and, if necessary, adjust the diet.
The most delicious, expensive and favorite sandwich "Subway" is the Italian BMT. Its calorie content is 600 kcal. It is followed by a small margin sharp Italian with 530 kcal. The remaining places were distributed as follows:
- With tuna - 520 kcal.
- With meat balls - 427 kcal.
- Melt - 380 kcal.
- Teriyaki - 380 kcal.
- With steak and cheese - 380 kcal.
- With jerky - 360 kcal.
- With seafood - 358 kcal.
- With chicken breast - 320 kcal.
- "Subway Club" - 320 kcal.
- With roast beef - 310 kcal.
- With ham - 290 kcal.
- With turkey - 280 kcal.
- Vegetable - 200 kcal.
Pita Bread Rolls
Modern adherents of proper nutrition have elevated pita bread, tortilla and others like them into the category of healthy and low-calorie foods that have a healing effect on the body, comparable to broccoli. But is it really so?
According to the tables, the calorie content of Subway Rolls is not only inferior to salads in nutritional value, but also significantly exceeds them. So, the Italian BMT roll contains 670 kcal versus 600 in a sandwich.
With the rest of the assortment, things are no better:
- With meat balls - 800 kcal.
- Melt - 630 kcal.
- With tuna - 820 kcal.
- With seafood - 700 kcal.
- "Subway Club" - 490 kcal.
- With teriyaki - 550 kcal.
- With turkey - 430 kcal.
- With chicken - 590 kcal.
- With ham - 430 kcal.
- Vegetable - 330 kcal.
As even a superficial comparison shows, a sandwich contains many times less calories than a roll.
Is bread the head of everything?
Favorite sandwich in "Subway" can be ordered in three different configurations: in the form of a classic subwoofer of different lengths, roll and salad. Everything seems simple here: a sandwich minus a roll - as a result, only useful ingredients remain. But not so simple.
The fact that in a classic sandwich looks quite organic and capacious, on the plate will look faded and dull. Therefore, in order to get a full-fledged salad, they increase the amount of filling of the sub several times and add a decent portion of the dressing. What is the result:
- Italian salad - 300 kcal.
- Italian BMT - 230 kcal.
- "Subway Club" - 140 kcal.
- With chicken - 260 kcal.
- With ham - 110 kcal.
- With turkey - 160 kcal.
- With jerky - 180 kcal.
- With tuna - 310 kcal.
- Vegetarian - 50 kcal.
Good alternative
Nevertheless, “Subway” as an alternative to homemade food is an option rather good than bad. For comparison, the calorie content of a standard lunch at McDonald's (Big Mac, an average portion of french fries and a standard cola) is 1180 kcal. The usual set in KFC (8 wings, potatoes, carbonated drink) - 950 kcal.
Given that the average person should consume about 2000 calories per day, it is easy to guess that one trip to fast food can use half of your diet, and in the form of harmful fats and carbohydrates.
Therefore, do not forget that, despite the low calorie content of “Subway”, these fast-food establishments should not displace home-made food, and it is worth checking in no more than 2 times a month.