Subway Failure

Yesterday wound up to be a big bust! I was doing well, logging the foods I had eaten and monitoring my calorie intake. I stayed under my daily recommended allowance all day, and then dinner hit. The guys wanted Subway. I thought, OK, this shouldn't be too bad. WRONG! I ordered a Chicken and Bacon Ranch sandwich. Big mistake. That sandwich contains 580 calories per 6-inch sub. Yikes! Since I ate the entire sandwich (I was hungry!) I wound up being 342 calories over the normal recommended amount and 1,089 calories over my goal.

My Total Intake for Feb. 10th: 2,342 calories

I felt so defeated after I entered that meal into the calorie calculator. It's definitely time to make better, more educated choices.

Today's tip: Eating at Subway can prove to be beneficial, but you need to make the right choices. Here are a list of steps to take when eating at Subway.

1. Before you even get in the car, visit www.subway.com, click on the menu/nutrition tab, and check out the nutrition facts. Subway posts nutritional facts on all of their menu items for the benefit of the consumer.
2. Check out the list of sandwiches with 6 grams of fat or less. Be sure to stick with the basic ingredients, adding condiments like mayo and cheese will hike up the fat and caloric value.
3. For more flavor and less calories, pile on the vegetables. Vegetables are much more nutritious than the fatty content of cheeses, mayo, and other condiments.
4. Even though the wrap sounds like a healthy option, it contains more calories and fat than any of the 6" breads.
   
5. If you insist on having chips with your sandwich, choose those that are "lite" or "baked". These bags of chips usually contain 100 calories per serving.
6. Skip sodas and deserts all together. Sodas (as we discussed yesterday) contain 100 calories for every 8 ounces. That's a lot of calories in a large sized container. Subway's cookies and deserts contain around 220 calories and between 10-12 grams of fat per cookie.

In the end, it proves difficult to eat healthy at Subway to lose weight like Jared. It takes thought, planning, and daily exercise, which is not always advertised.