Subway?

ekr2107
ekr2107 Posts: 23 Member
edited October 2 in Food and Nutrition
I live in Japan, where yes, there is lots of delicious, healthy food to be had. But I live far from where I work and often stay downtown to exercise, so while waiting for Pilates class or to meet up with a friend for jogging, I have taken to eating Subway sandwiches for dinner. My city has opened two new Subway franchises in the last few months, and reduced its number of McDonald's :)

One of the reasons I eat there is because, for on-the-go food, it seems relatively freshly prepared, I can ask for extra veggies and hold the mayo, and they display the calorie content very clearly (further nutritional info is on their website). Japanese subs are even a bit under 6". Restaurants in Japan offer surprisingly large portions and a lot of popular food these days is either fried or carb-heavy (rice, Italian-style pastas, etc.), so I try to avoid them unless they offer more traditional Japanese-style foods.

I've heard mixed things about Subway. That despite it's seeming healthfulness, it packs a lot of sodium and whatnot. What are your thoughts? I eat a 6" sub (roast chicken or turkey) about twice a week for dinner on days when I don't get home until about 9-10pm.

Replies

  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    While it's not a good as making food at home, I think Subway is far better than McD's or any other fast food. The cold cuts are probably the biggest source of sodium, you'll get that making a sandwich at home, too. As long as you are careful with your overall sodium, load up on the veggies, and hold the mayo it's probably not a bad choice.
  • Hoppymom
    Hoppymom Posts: 1,158 Member
    Sweet Onion Chicken Teryaki for lunch. Delicious! It's ok if your overall sodium for the rest of the day is low.
  • pander101
    pander101 Posts: 677 Member
    I think the Turkey or chicken sub is a great choice. Subway can be bad or good for you depending on your choices. I always get a 6in veggie delight (I'm vegetarian) and I use light mayo and I still come out to about 300 calories for the sandwich. If you had to eat somewhere on the go, I would say Subway is the best choice.
  • Spitfirex007
    Spitfirex007 Posts: 749 Member
    If I had to pick a fast food joint to eat at... subway would be the first place I go. Just watch what you put on your sandwich and you'll be fine =)
  • ekr2107
    ekr2107 Posts: 23 Member
    Oh good, this is encouraging! I figured because I can look up the entire nutritional content, that it SEEMS to be a good choice. Since the calories come to no more than 350 per 6" when I eat chicken/turkey, it makes for a satisfying but quick dinner :)

    I don't know if they have it stateside or elsewhere, but here in Japan they have a fabulous wasabi-soy sauce dressing that has 20cal per serving. I love it, as it has a nice kick and makes me eat my sandwich slowly :P
  • natika33
    natika33 Posts: 154 Member
    Hi ekr2107!

    I also live in Japan. 1500mg is the daily recommendation for sodium intake, so eating the the turkey breast (784mg) or the chicken sandwich (796mg), means you are eating half your recommended intake that day in only one sitting. I think that's ok, if you balance it out by eating low sodium foods for breakfast and lunch; and drinking water instead of juices.

    The calorie counts look pretty reasonable too (most are between 300-400 calories even with cheese on them!).

    I think if you are only eating subs twice a week and you try on those days to eat a little less salt earlier in the day you'll be fine. Everyday might be pushing it... (^_~)

    Alternatively, what about onigiris? Two onigiris are around the same calorie count, but with less sodium. Just a thought.
  • ekr2107
    ekr2107 Posts: 23 Member
    Thanks for the suggestions, natika33! I've considered onigiri for a meal, and counted on them often in the past, but I feel like I don't get enough veggies when I eat them, even if I choose options like takana or konbu. I can also stuff them in my mouth in a few seconds, which doesn't feel like a meal ;_; But I realize they do have less sodium, and I should take that into consideration more, as so many foods here in Japan are PACKED with it...
  • wifeygettingfit
    wifeygettingfit Posts: 17
    I eat Subway quite often because I can pick and chose what I eat (when I don't bring my own lunch). The good thing about Subway's website is you can go and create sandwiches at their site and see which combination nets you the lease amount of sodium --

    http://www.subway.com/Menu/Product.aspx?CC=USA&LC=ENG&ProductId=16&MenuId=54&MenuTypeId=1
  • natika33
    natika33 Posts: 154 Member
    Hi again ekr2107!

    Actually, after I posted I saw that your diary was public and that you ate a tuna mayo onigiri for breakfast. That's my breakfast nearly every day - LOL!

    I agree about the vegetable problem. What about a salad and one onigiri? or having one of the super veggie/fruit juice mixes? I find I get bored of drinking just water, so sometimes I use juice to get my veggies in AND my liquids.

    I know what you mean by onigiris not feeling like a meal, but I've found that if I wait a bit after eating them, I'm more full than I thought. I got used to eating them as meals when I was travelling because sometimes I would find myself in the middle of nowhere and the onigiris I had thrown in my purse earlier in the day were my salvation. \(^_^)/
  • maremare312
    maremare312 Posts: 1,143 Member
    Does Subway offer salads where you are? I usually get a salad there and my boyfriend gets a sub. Saves quite a bit on calories and I can fill up on veggies. (Also I've been known to eat a side of baked potato chips with them, still lower in cals that just a sandwich! usually)
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