Most of would have eaten at Subway one time or the other. Subway to be one of the healthier grab-n-go options when looking for something quick and inexpensive. While not the healthiest option in the world, Subway is still a better choice than most fast food restaurants. But that doesn’t mean every sandwich is good for your waistline. Here are five Subway creations that are best avoided. The U.S. Food and Drug Administration recommends Americans consume no more than 2,300 milligrams of sodium a day. These Subway sandwiches are creeping closer and closer to our daily limits.
1. Chicken & Bacon Ranch Melt
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Chicken, bacon, ranch — we love them all. It is savoury, tasty and loaded with some of your favourite foods. But when combined, they create a staggering amount of sodium. This isn’t something your heart wants you to eat every day (or even every week). So you better think twice next time you’re tempted to order it. It contains 470 calories, 22 grams of fat, 100 milligrams of cholesterol, 920 milligrams of sodium, and 32 grams of carbohydrates. Now how long do you think it would take to burn off 470 calories? It approximately takes about 131 mins walking (at 3 mph) or 62 mins if you jog or 43 mins of swimming or 54 mins of cycling considering that you are an average person weighing about 140 lbs.
2. Meatball Marinara
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Look at all these carbs and the sodium level is through the roof. If you’re a lover of Italian food, Meatball Marinara would sure be your most favourite dish. But this is not at all a healthy food even if you have chosen Subway to have it as it is one of the unhealthier items on the menu. It contains 480 calories, 18 grams of total fat, 40 milligrams of cholesterol, 1,000 milligrams of sodium, and 60 grams of carbohydrates. Now to burn off 480 calories you have to walk for about 134 minutes (at 3 mph) or jog for 65 minutes or swim for 45 minutes or bicycle for 56 minutes approximately considering that you are an average person weighing about 140 lbs.
3. Pizza Sub with Cheese
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As CheatSheet puts it, this sub is “pretty much a pizza on a roll of bread. Just because it’s in a sandwich version doesn’t mean it’s healthier than simply ordering an entire pie.” It has 450 calories, 20 grams of total fat, 40 mg of cholesterol, 1,410 milligrams of sodium, and 50 grams of carbohydrates. Now to burn off 450 calories you have to walk for about 125 minutes (at 3 mph) or jog for 59 minutes or swim for 41 minutes or bicycle for 52 minutes approximately considering that you are an average person weighing about 140 lbs
4. Tuna
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Sure tuna is highly recommended for a healthy heart. It is because the omega 3 fatty acids in tuna have been shown to reduce heart disease risk, blood clots, and stroke, relieve depression, and help fight certain cancers. But that is not the case when you get a tuna sandwich from Subway. An abundance of mayonnaise and other flavour enhancers pushes up the calorie count, and nearly 500 calories is abnormally high for a tuna sandwich. It has 480 calories, 25 grams of total fat, 40 milligrams of cholesterol, 580 milligrams of sodium, and 44 grams of carbohydrates. It is always better to prepare this healthy fish at home to avoid the overloading of calories. As we saw before in the case of meatball marinara, to burn off 480 calories you have to walk for about 134 minutes (at 3 mph) or jog for 65 minutes or swim for 45 minutes or bicycle for 56 minutes approximately considering that you are an average person weighing about 140 lbs.
5. Applewood Pulled Pork
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This is one of the favourite items on the menu for BBQ lovers. As delicious as it sounds, this barbecue masterpiece will wreak havoc on your cholesterol. It contains 430 calories (90 calories from fat), 9 grams of total fat, 50 mg of cholesterol, 1,100 milligrams of sodium, and 57 grams of carbohydrates. Now to burn off 430 calories you have to walk for about 120 minutes (at 3 mph) or jog for 56 minutes or swim for 39 minutes or bicycle for 49 minutes approximately considering that you are an average person weighing about 140 lbs.
So the next time you visit your favourite Subway round the corner, what would you order? Always try to order meals on the Fresh Fit menu which are good choices. Load them up with vegetables and skip the fatty sauces for a weekday lunch that won’t leave you dragging by 2:00. So, it is better that you see what you are ordering with a health conscious mind rather than ordering just to please your taste buds.
