Turkey subs are long sandwiches that include turkey and other sandwich ingredients, such as ham, avocados, vegetables and dressing. Turkey subs are a popular lunch for because they are quick and easy to eat, but they are also tasty and nutritious. The nutritional content of a turkey sub varies depending on the type of bread was used, how much turkey is in it and the additional toppings.
Many Food Groups
Turkey subs can be healthy because they are an easy way to get several important food groups into one meal. According to the United States Department of Agriculture, the food groups which you need to eat from every day are grains, vegetables, fruits, milk, meat and beans and oils. Turkey subs are a healthy choice because they contain bread from the grain category, turkey from the meat category and vegetables, like lettuce and onions. Many turkey subs also have cheese, which adds the dairy category. Adding an olive oil dressing and a fruit, like a tomato, makes the turkey sub contain food from all of the food groups.
Cutting the Fat
Depending on how they are made, turkey subs can be high in fat or very low in fat. Turkey subs that are high in fat usually contain full-fat cheeses and creamy dressings, like ranch or Caesar. For example, Subway's 6-inch turkey sub has 3.5g of fat according to Calorie King, however Quizno's oven roasted turkey and cheddar sandwich has 41g of fat according to the same source, but it is a larger sandwich. The difference in fat is most likely due to the fact that Quizno's sub has cheese and dressing added. You can cut the fat in your turkey sub by using a low-fat cheese, minimal dressing and a lot of vegetables.
Restaurant Subs
Most fast food restaurants offer a turkey sub on the menu. Subways, Quizno's, Arby's, Submarina and 7-11 all carry turkey subs on the menu. While homemade turkey subs can be healthier than purchased subs, a turkey sub is still a great choice when you are eating out, especially compared to other fast food meals. For example, while a turkey sub from Subway has 285 calories and 3.5g of fat. In contrast, a McDonald's Big Mac contains 540 calories and 29g of fat, according to Calorie King.
Homemade Turkey Subs
Homemade turkey subs can be healthy because you can control what goes into them and the quantities of each food item, unlike subs you get in a restaurant. If you are trying to lose weight, you can leave the cheese off or use a fat-free dressing instead of a regular dressing. If you're on a high-protein diet, you can double the portion of turkey and serve the sub open-faced, cutting the bread in half. Homemade turkey subs are nutritious because they are customizable to any nutritional concerns.
Turkey Sub Variations
If you're tired of eating a turkey sub with the same ingredients over and over, you can add some nutritious, creative ingredients that can enhance the flavor. Instead of cheddar of Swiss cheese, try low-fat cheese wedges for a creamier consistency. If you're tired of iceberg lettuce, trade it in for spinach or escarole to get more vitamins. You can also add grilled zucchini and eggplant to put an Italian twist on the flavor of your turkey sub.
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