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Danny’s Fast Food Survival Guide: Subway

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 thedannycahill.com. 

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