Kids Roast Beef Sandwich From Subway

This past December, CNBC asked passersby on the streets of New York a question: "What fast food chain has the most locations across the globe?" If you immediately thought of McDonald's, you're non solitary: three of those on camera jumped to the same conclusion. But Subway really operates more than 43,912 stores globally, making it the nigh widely available fast food option. McDonald'due south, on the other hand, has 37,241 stores, closely followed by Starbucks, which slings coffee across the world in 27,399 locations.

Despite being the largest fast food concatenation in the U.s., according to data from Business Insider, consumers aren't visiting the sandwich chain every bit much as other fast food restaurants. Yearly sales have fallen at Subway every year since 2014. A contempo report by Restaurant Concern Online fifty-fifty says the chain closed over ane,100 stores in the past year, and more than closings are likely throughout 2019. The company only predicted 500 closings for 2018 and is having to brand drastic strategical changes.

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In light of having the fewest amount of Subway locations since 2011, spokespeople for the company noted they are planning to expand more globally, particularly in India, Mexico, China, and the U.K. They also noted that while we may be seeing more closings in 2019, the company is focusing on relocating or remodeling other locations in hopes of more than profitability.

Why are sales slumping at Subway? The team at CNBC cites a few possible reasons—similar the fact that the bill of fare has remained mostly the same since the late '60s, when Subway was founded in Connecticut. The RBO written report said smaller chains, like Jimmy John's, Firehouse Subs, and Jersey Mike's accept risen in popularity over the past few years, and their electric current average annual sales are 80 percentage college than Subway'south.

Regardless of sales, yous may enquire: Is Subway good for you? Subway'south bill of fare is i of the virtually redeeming for your health, especially when you compare the chain's offerings to that of a fast food drive-thru. The meals from McDonald'south, Burger King, and Panda Express are rarely considered "healthy," and hacking their menu isn't always like shooting fish in a barrel. We're non proverb that every sandwich option at Subway is a condom bet, simply if y'all know what to order, y'all can find a healthy and filling meal for less than $five.

Looking for the healthiest option while dining out? Read more:

• The Healthiest Vegetarian Options at 11 Fast-Food Chains
• These Are the Healthiest Meal Choices at 35 Pop Chain Restaurants
• Our Nutritionist Picked the 10 Best (and Worst!) Kids' Meals

Brierley Horton, Cooking Light'south nutrition managing director, has a few general tips to avoid excess calories, table salt, and fatty while dining at Subway.

Healthy Subway Sandwiches

"Overall, choose a sandwich made on their whole-wheat subs. While wraps may sound similar a improve alternative to bread, the sodium constitute within some tortilla-based options is excessive compared to Subway's wheat bread," Horton says.

Credit: Getty: Joe Raedle

Don't choose to double up on extra meat or cheese, because that can hands button total sodium levels over 1,500mg, Horton advises. But you tin can feel good about request for extra vegetables, and don't feel bad about asking for every veggie on the bar—particularly if it's in season. "Diversify the veggies you choose if something isn't in flavor, like if tomatoes expect lackluster in the middle of the wintertime."

You lot might exist surprised to hear that adding mayonnaise to any sandwich might be a better bet than light mayonnaise—but Horton says there's exponentially more sodium in "light" mayonnaise than in the traditional condiment.

"Go for oil and vinegar when you can, equally this dressing only adds effectually 45 calories and is lite on everything else," Horton says. "But if you have to accept mayo, the regular variety could be best—yous'll save on sodium, even though Subway'due south serving of regular mayo is double the calories than that of calorie-free mayo. Cull the lesser of two evils."

One thing to avoid at Subway? The chain'southward pre-mixed sauces and dressings.

"Subway'south buffalo sauce contains 400mg of sodium for 1 serving, which isn't the best option," she says. "Stick to your basic condiments, and know that light mayo and mustard are higher in sodium than oil and vinegar. If you feel the demand to shake it up, ask for fresh avocado or Subway'south guacamole, which is all the same more redeeming than add together-ons like ranch."

Remember that Subway has a nutritional reckoner you can use for gratuitous before ordering from their restaurants. Take a second to bank check your favorite order to see if there'south anything you lot tin bandy in or out for a more wholesome sub.

With Horton'south tips in mind, we pigeon into Subway'south menu and found five salubrious Subway sandwiches you can guild at whatsoever store. Each are under 350 calories, 7g of fat, and 950 mg of sodium.

1) Rotisserie-Style Chicken Sub

I of Subway'south newest items has pulled craven, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes on a 6-inch wheat sub. In that location are only 350 calories, 670mg of sodium, 7g of saccharide, and 6g of fatty in this sub. If yous must have a condiment with your order, try the light mayonnaise, which will add an extra l calories and 100mg of sodium.

2) Veggie Please

A great option for vegetarians, the Veggie Delight sandwich contains only 230 calories, 280mg of sodium, 2.5g of fat, and 7g of sugar—which is impressive, considering it's loaded with cucumbers, green peppers, lettuce, onions, spinach, and tomatoes on wheat breadstuff. Adding cheese will up the fat and sodium content, but a dash of Subway'southward oil and vinegar dressing to this veggie medley only costs 45 calories with no boosted sodium.

Horton says this is also the best option if you lot desire one of Subway's sides, like baked white potato fries or a cookie.

3) Turkey and Provolone

If you add together provolone cheese to a vi-inch turkey wheat sub, yous'll still have a wholesome sandwich at just 340 calories, 8g of fat, and a manageable 790mg of sodium. Adding sauce or a additive could push button sodium levels into the 1,000mg area, so stick with yellow mustard, which will but add together 10 calories and 100mg of sodium.

4) Roast Beef

Subway's roast beef sub is hearty, and is loaded with cucumbers, lettuce, light-green peppers, onions, spinach, and tomatoes. A half dozen-inch serving has just 320 calories, 5g of fat, and 670mg of sodium, which means you lot can definitely customize the sandwich with cheese or a condiment. Swiss is your best pick for cheese (only 50 more than calories and a mere 30mg of sodium), merely you can add honey mustard, light mayonnaise, sweet onion sauce, yellow mustard, or barbecue sauce without exceeding the 350-calorie mark.

five) Black Woods Ham and Monterey Cheddar

This is one of Subway's more than sodium-rich subs, and it's best enjoyed with either Swiss or Monterey cheddar cheese, equally both of these options keep the total sodium count under 900mg. On a six-inch wheat sub, add cucumbers, green peppers, lettuce, onions, spinach, and tomatoes for a sandwich that has merely 340 calories with 9g of fat and 8g of sugar.

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Source: https://www.cookinglight.com/news/healthy-subway-sandwich-options

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