SUBWAY

Subway can be good for you. Just make sure you watch out for sodium. They have a lot of it in all of their breads. My advice get there low carb salad option and load it up with fresh veggies. Also watch out for there meatballs, pepperoni, and steak. All high in fat and cals.

Watch the meats. I had Subway for dinner tonight and in one footlong with extra cheese, there was about 2500mg of sodium. But, it is a great way to get your veggies in for the day. Just drink lots of water with your sub.

I feel that it is not a bad choice occassionally. I LOVE subway and used to work there, that must mean something.

Watch the sodium from the processed meat and cheese, dont add mayo or other fatty dressings.

I am vegetarian so I just get a veggie with honey wheat bread, nearly all veggies, pepper and vinegar. I occassionally add cheese, but not often.

The chicken breast should be fine, maybe turkey

Its all about choices and sizes. They have apples and yogurt for sides that are good choices and unsweetened tea if you really want a drink besides water.

Good luck and ENJOY!!

I'm glad you posted this, because I'm seriously considering Subway for lunch tomorrow.

I know they have suggestions and so forth for you in their little menu, but I'm that person who would order a 6" turkey breast on Italian with spinach, cucumber, yellow peppers, ranch, and dry herbs and that's probably not the best thing I could get. I'm really wanting the chicken cordon bleu after seeing the commercial tonight, but I think that's because yesterday and today I've been hit by this "I WANT TO EAT!" around 9pm.

replace the bread with wheat (it is just as good i used to love me some Italian bread) try a fat free dressing like honey mustard, that has replaced the ranch in my life

they also have little signs in the stores that say what to get and avoid if you are watching cals fat and sodium

6" with no cheese, all the salads you want and ask them for half sauce as they normally put too much on IMO (for cals and flavour) and it's pretty good.

Footlong meatball, with extra bacon, cheese...not so good.

When I eat at Subway I usually get a 6" Oven roasted Chicken Breast on Nine Grain Honey Oat with provolone cheese. I opt for no mayo/ or other condiments. I get all the veggies, vinegar, and spices at the end. I think for the whole sammie and chips, Baked Lays, it is about 450 calories. If I am really good I spilt the meal in half and eat half for lunch and half for snack.

Aloha

I second what everyone else has said, and have something to add!

Do you have Jimmy John's in your area? I recently converted to their UNwiches which is 'sandwich' meat in lettuce wraps instead of bread. They're still surprisingly filling and you avoid about 200 calories from getting rid of the bread. it's now my standing Tuesday lunch!

i try to get the kids meal with a turkey breast sandwich and dannon light and fit yogurt and its about 280 calories for the meal.. but some subways wont allow you to get a kids meal unless your 12 or under,, sometimes i have a friend buy it for me with his regular meal so they dont make a fuss over it

if you are using a smart phone for MFP app there are other apps with nutrition info. Subway is good but some pack tonnes of kcals

Over 700 kcal/footlong:
BLT
Cold Cut Combo
Italian BMT
Steak and Cheese
Subway Melt

Over 1000 kcal/footlong:
Big Philly Cheesesteak
Chicken Bacon Ranch
Meatball Marinara
Spicy Italian
Tuna (order with no mayo, or maybe low fat italian instead of mayo to cut back on the cals)

Many of these also have lots of fat and, like said before, a unholy amount of sodium. However, when you think about what is in these it shouldn't come as a surprise. They also have flatbread but I don't think its whole wheat..... There are lots of options as well to 'improve' these subs (already mentioned). Most of the ones they advertise as "low fat" or less than 6 grams of fat (per six inch of course) are pretty good. Prepackaged meat tends to contain lots of sodium (and other preservatives, don't kid yourself, Subway coldcuts are not going to be the best meat you can buy) so veggie delite is the go-to sub even for my non-vegetarian friends.
And plain old yellow mustard is pretty much the king of all condiments. It has tonnes of flavor and virtually negligible calories.

Subway actually its nutrition information on its website. You can go in and personalize their sandwiches and find out the info.

@Jessiebug

I totally agree - i worked at an Extreme Pita and it's the same. At least you can look at the spinach and tomatoes etc. and know if it is fresh or not as it begins to turn after a few days. I couldn't understand how other staff could eat the ham, that *kitten* is nasty when you open the bag.

NOBODY CARES YOU ARE A FAT USELESS PIECE OF GARBAGE GO KILL YOURSELF AND STOP STEALING OUR OXYGEN!!!1

No problem. It really is scary sometimes to think what they're doing to your food. And a lot of the times it isn't the workers, but the owners who are pressuring the managers, and the other workers, to "save" on food and cut costs at every corner. We used to do some very, very questionable things and serve food they probably shouldn't have been served. I eventually quit, I was tired of the pressure and whatnot to continually make more money.

Also worked at a burger joint for a while...oohhh boy, that was worse than subway hehe