Subway is a fast-food restaurant that allowing patrons to choose items for their own subs. According to the Subway website, patrons who eat a balanced and reduced calorie diet that includes subway sandwiches offering 6 g or less of fat could lose weight. Subway also offers a variety of bread and bun choices, including Italian bread, whole wheat, flatbread, and wraps that accommodate the low-fat meat and condiments.
6 g of Fat or Less
One of the main food categories the restaurant focuses on for their Subway healthy diet plan is the sub sandwiches that contain 6 grams or less of total fat. The three lowest 6 inch fat sub sandwiches include the veggie delite for only 2.5 g, the turkey breast for 3.5 g, and the turkey and ham for 4.0 g. One way these subs remain low in fat is because they do not include extra condiments such as mayonnaise, oils and cheese.
Other Healthy Food Options
While the Subway healthy diet plan mainly focuses on the 6-inch subs, they offer a variety of other healthy foods that can be substituted or eaten along with the subs. Many subway stores offer low-fat baked chips and snacks to accommodate the sandwiches. The fresh fit kids menu offers a complete value meal with a mini sub that includes your choice of meats and condiments. Included is a serving of low-fat milk, which the American Heart Association recommends adults and children receive two to three servings per day. Cut and peeled apple slices offer a low-fat alternative to chips and cookies.
Avoiding Fattening Foods
What really sets the Subway healthy diet plan apart from others is the food is fresh and not deep fried. In a Harvard Medical School news release, experts state that when kids eat deep fried foods away from home they can increase their body mass index and their risk for chronic disease. The kid's meal options at Subway restaurants along with the 6-inch sub selections offer a variety of healthy alternatives for kids and adults to follow a low-fat diet when away from home.
Exercise
An important part of the Subway healthy diet plan is exercise. Getting up to 30 minutes a day of physical activity will allow your body to burn fat and increase your cardiovascular output. The Mayo Clinic explains that daily exercise helps you manage your weight and combat certain diseases such as hypertension, Type 2 diabetes and some forms of cancer.
Lifestyle Changes
Along with daily exercise and eating Subway low-fat sandwiches, it is important to make it more of a lifestyle change rather than a strict diet. If you cannot eat three meals a day at Subway, make sure you continue to make healthy choices at home. This includes avoiding fried dishes, fatty meats, high-calorie condiments and junk food. Incorporate lean meats and vegetables into each meal. Keep dairy intake low fat, and avoid adding a lot of white items to your diet such as white bread, white noodles and sugar.
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