Healthy eating in a hurry

June 18, 10:39 PMPhoenix Nutrition ExaminerDebra Plunkett

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Recently on this page we examined some not so great excuses for skipping breakfast… and now it’s time to tackle lunch. This is a fast-paced world we live in and yes, even for those who know better, eating well can be a challenge when time is tight.  Thus begins an ongoing series on quick and healthy dining-out options here in the Valley of the Sun.

A perennial favorite in the quick-serve genre is always Subway. There is no excuse for eating at some of those other fast-food joints when, here in Arizona, we have nearly 400 locations, close to 200 of them right in the Phoenix Metro area. But, not everything you order up at Subway is perfect; so, here are a few suggestions on how to make lunch in a hurry as good for your body as it is for your busy schedule. Many of these (rather common sense) tips can be carried over to other favorite dining spots as well.

• Request to have your sub piled high with all those inherently low-calorie, fat free veggies; spinach in particular is a great choice and has more flavor and nutrients than lettuce
• Limit cheese, bacon, olive oil blend and regular mayonnaise; fat-free condiments like honey mustard sauce and sweet onion sauce add flavor without such a calorie hit
• If you can’t live without mayo on your sub, swap light mayonnaise for regular mayonnaise
• Always opt for a whole-grain bread over white; Subway’s Honey Oat Bread will add an extra gram of fiber to your meal (hey, every little bit adds up!)

Now, the convenient thing about popping in to Subway when you’re hungry and hurried is that you can choose from their seven menu items with six grams of fat or less – just so happens that they are also the lowest in calories.  Just make sure you don’t load it up with cheese and heavy dressings and you’ve got a healthy sandwich you didn’t even have to burn any brain cells on!

Subway even has online ordering so you can have your lunch ready and waiting for you when you arrive and there are even a few drive-through locations, who knew?!

“As a father, I can appreciate the convenience of eating out. With our busy lives, who has the time to prepare healthy meals seven days a week? But as a dietitian, I can also appreciate the benefits of choosing wisely when eating out,” said Rick Hall, M.S., R.D. and Subway franchisee.  “For years, I have frequented Subway restaurants because of its low-fat sandwiches and generous servings of colorful vegetables.  Each restaurant cuts fresh lycopene-rich tomatoes, Vitamin C-rich bell peppers, and antioxidant-rich onions daily.  I’m such a fan of Subway restaurants, I actually own several stores in the Valley now.”

Hall also agrees that you shouldn’t have to sacrifice nutrition when eating out.  Healthy options are available, and consumer demand is forcing previously less healthy fast food outlets to reorganize their menus and reevaluate existing products.  Regardless of where you eat, you should be able to order up a few healthier options; but, you might just have to get creative!

For more info:
Subway Restaurants is the world’s largest sandwich franchise, with more than 31,500 locations in 90 countries. Headquartered in Milford, Conn., Subway Restaurants was co-founded by Fred DeLuca and Dr. Peter Buck in 1965.  That partnership marked the beginning of a remarkable journey-one that made it possible for thousands of individuals to build and succeed in their own business.  For more information about the Subway restaurant chain, visit www.subway.com. SUBWAY® is a registered trademark of Doctor’s Associates Inc. (DAI).