Most Americans are familiar with Jared and how he lost more than 100 lbs. by eating only at Subway. He continues to dominate Subway advertising as a way to convince the public that Subway food is low fat and nutritional. Subway sandwiches can be much better than a lot of fast food, but some of their fare is laden with calories, fat and sodium. MayoClinic.com recommends that the daily intake of sodium should be less than 2,300 mg a day for healthy individuals and less than 1,500 mg a day for those with hypertension. Some Subway foods exceed both of those requirements.
Breakfast Menu
Subway has some wonderful low-fat menu items for breakfast, but there are some items that should be avoided. For instance, a 6-inch Mega Muffin Sandwich made of eggs and cheese has 710 calories, 18 g of saturated fat and 1,770 mg of sodium. Don't be fooled by the flatbread offer, a Mega on flatbread has 620 calories, 14 g of saturated fat and 1,780 g of sodium, according to the Subway Nutritional Data site. Sausage, egg white and cheese on flatbread is 580 calories, 12 g of saturated fat and 1,600 g of sodium. The Footlong Black Forest Ham and Cheese is laden with 910 calories, 15 g of saturated fat and 2,900 mg of sodium.
Sandwiches
Subway 6-inch subs are known for being under 6 g of fat and healthy meals. Unfortunately, there are other menu sandwiches that don't fall into this category. Their 6-inch bacon and ranch sub has 510 calories, 10 g of saturated fat, 0.5 g of trans fat and 1,190 mg of sodium. Even the low-fat Footlong subs are high in calories and overloaded with sodium. For instance, a Footlong Black Forest Ham sub sandwich has 570 calories, 2.5 g of saturated fat and a whopping 2,400 mg of sodium.
Flatbread Sandwiches
Subway's advertised flatbread sandwiches with 7 g of fat or less seem like a good choice for a low-fat meal. But these sandwiches are also loaded with sodium. The sweet onion teriyaki chicken on flatbread is 390 calories, 1.5 g of saturated fat and 1,050 mg of sodium. Turkey breast on flatbread is 300 calories, 1 g of saturated fat and 950 mg of sodium. Even the Veggie Delite has 240 calories, 1 gram of saturated fat and 450 mg of sodium. People with chronic diseases, such as high blood pressure and high cholesterol, must avoid certain meal plans at Subway.
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