subwaySubway – As seen on The Biggest Loser!

Well, overall Subway is one of the more healthy places you can eat fast! But if you don’t follow a few simple rules it can turn bad…fast!

Let me tell you what Jillian Michaels taught me about sandwiches and watching calories: Say yes to Mustard and no to Mayonnaise, say yes to Vinegar and no to Oil. Those two tricks can save you a hundred calories on a sandwich!

Here’s another trick from Season 5 winner Ali Vincent. She told me in Boston while we ran the Boston Marathon together that she never put cheese on a sandwich. She said it adds 50-80 calories and you hardly taste the cheese! She says if she’s going to eat cheese, it won’t be on a sandwich…she is going to taste the cheese if she’s going to eat the calories!

Some bread is better than others. I like to eat the bread with the least amount of calories and sodium. You have to be careful, because some bread can add a few hundred more. Subway gives their nutritional info, so be wary when ordering your bread!

Here’s how I like to shop at Subway:

Pick the bread. Here’s what I choose:

6” – 9-grain Wheat Bread: 210 Calories, 2g Fat, 310 mg sodium, 40g Carbs, 8g Protein
6” – Italian White Bread: 200 Calories, 2g Fat, 290 mg sodium, 38g carbs, 7g protein
6” – Sourdough Bread: 210 Calories, 3g Fat, 210 mg Sodium, 41g Carbs, 8g Protein

Pick the meat. These are my favorites:

6” – Oven Roasted Chicken Breast: 80 Calories, 2g Fat, 3g Carbs, 13g Protein
6” – Black Forest Ham (2oz): 70 Calories, 2g Fat, 3 Carbs, 8g Protein
6” – Turkey Breast (2 oz): 50 Calories, 1g Fat, 2g Carbs, 9g Protein

Pick the Veggies! Go crazy! My favorites are:

Banana Peppers, Cucumbers, Green peppers, Lettuce, Olives, Onions, Spinach, Tomato, and JALAPENO’S!

Pick your condiment:

Mustard and Vinegar (NO MAYO OR OIL!) Oil is okay, but adds calories! Let’s face it…we are trying to cut back calories! Also, Avocado adds calories, too, so I avoid it on these sandwiches. I love the Deli Brown Mustard!

Danny’s Favorite Sandwich:

6” – Oven Roasted Chicken Breast on 9-Grain Wheat. Add Jalapenos before toasting. Then add Lettuce, Tomato, Olives, Green Peppers, Banana Peppers, and MORE Jalapeno’s! Brown Mustard and a splash of vinegar, and sprinkle a bit of pepper! PRESTO! A healthy sandwich!

I choose not to eat chips, or if I do, I get the baked chips. Chips just add Carbs and aren’t good for you! Choose to skip them! You can eat a lunch for less than 400 calories by sticking to a good plan and skipping the cheese!

dannyGood luck and good eating!

For more info on Danny Cahill, The Biggest Loser, or to purchase Danny’s books, please visit his website at