Hello, I'm a nutritionist, Mr. Son
When you're on a diet
You would avoid delivery food
But there's a delivery food that even fitness trainers allow
It's Subway
(Today's topic: Subway low-calorie sandwich recommendation) So today, I'm going to introduce sandwiches that are good to eat
when you're on a diet with Subway
(Healthckers)
I like to eat
Subway sandwiches
when I'm on the road
It's nice to have a hearty meal on the go
(Calories vary widely depending on the toppings) However, did you know that the calories vary greatly
depending on how you combine the sauce and toppings?
So you need to know it properly before you eat it
I remember going to Subway
in my first time
(Mr. Son was going to choose anything) I thought I just had to choose whatever I wanted when I went in
But when I went in
I had to pick bread, toppings, and cheese
So I remember
following what the person in front of me ordered
It's not just me, is it?
Like this, at the Subway, we can choose
any combination of
sandwich bread, toppings, and sauce
If you have so many options
There are always people who can't make a good decision, right?
(I'll give you tips on ordering Subway) So I'll give you some nutritional tips
(Basic of sandwich, bread) Bread is the basic ingredient for sandwiches
There are 6 types of bread in Subway:
White, Honey Oat, Parmesan Oregano, Hearty, Flat Bread, and Wheat
(Flour, a refined carbohydrate that is not good for you) Nutritionally, flour is a refined carbohydrate
that raises blood sugar and increases appetit
So, it's better to choose bread made of grain, which is an unrefined carbohydrate
(Lowest calorie grain bread, Wheat) Wheat is a grain bread made of nine grains
and has the lowest calories among the six breads
Especially, grains are the best to choose when you're on a diet because you can feel full for a long time
Second, vegetables
Vegetables are low in calories
So you can add them as much as you want
Vegetables have a lot of dietary fiber that makes you exercise your intestines
When you're on a diet
The amount of food you eat decreases
and you get constipation that you didn't have
So it's good to add as many vegetables as possible
that are rich in dietary fiber
Just be aware
that pickles, olives, and jalapenos are
high in sodium and sugar
I recommend that you try to avoid those kinds of food
Third, for cheese
There are 3 kinds: American, Shred, and Mozzarella
Cheese is rich in calcium and contains lactobacillus
So, it helps to digest and not to let fat build up on your body
Especially, cheese is low in carb and rich in fat
It will help you to lose weight
So, it doesn't matter what kind of cheese you choose
(Moderate amount is the key) You need to consume a moderate amount of cheese
So do not add extra cheese, just put once
Lastly, let's look into sauces
There are many kinds of them
Ranch, mayonnaise, horseradish, etc.
It's best to avoid fat-based sauces as they have high calories
It's better to choose sauces that have relatively low calories
(Recommend 5 low-calorie sauces) Such as red wine vinegar, mustard, olive oil, salt, and pepper, which are a good combination
What should I eat for lunch today?
We have talked about
Basic ingredients for sandwich
Based on what kind of toppings you choose
The basic ingredients can be different
For the main topping
Instead of ham or bacon, which are processed meat
It's more helpful to choose protein-rich ingredients that have gone through less process, like egg, meat, chicken breast
To cut down on whole calories and to lose weight
(Various kinds of sandwich) Are there so many kinds of sandwiches, aren't there?
I'll show you low-calorie and well-balanced nutrient
(Three sandwiches from Subway recommendation) three sandwiches
First, it's a roasted chicken sandwich
Its main topping is chicken breast roasted in an oven
It has 300 kcal
As you know, chicken breast helps
When losing weight or working out
To maintain muscles and reduce body fat
Among the sandwiches from Subway
It's the best diet combination
Then, based on what I chose
I'll show you
The roasted chicken sandwich combination
First, I chose wheat bread
a grain bread that is low in calories and high in satiety
(Cucumber, tomatoes, bell pepper, onions, lettuce) I chose various fresh veggies except pickled ones
And for cheese, I chose thin-sliced American cheese
This cheese is saltier
Than the other two cheese
So, it will provide more flavor to plain chicken breast
And it was good since it has low calories
Lastly, for sauce
Actually, if I were to choose only for the taste
without considering the calories
I wanted to go for sweet onion
But as it says in the name, it’s got lots of sugar
So, I chose mustard, salt, and pepper
Which are relatively low in calories
I will try this
on behalf of you guys
(Tasting time)
Since it has just the right amount of mustard to tender chicken breast
It tastes better than plain one
(Balanced meal with protein and carbs) I think this would be a great meal with balanced protein and crabs
Next, I recommend a shrimp sandwich
Shrimp has low calorie but high in protein and low fat
which is great for losing weight
It’s got taurine with good amount of high quality protein
which is great if you’re building muscle
But the kind of shrimp I'm mentioning here is
fried or steamed shrimp
(Never with fried shrimp) If you eat fried shrimp
Do you know that it adds calories?
Shrimp sandwich has
Five shrimps
and it has 241 kcal
(Not including wheat bread or pickled veggies) I chose the same bread and veggies for the roasted chicken sandwich
But changed the cheese to Shred
Shred cheese is a diced cheese with Cheddar and Monterey Jack cheese
It’s less salty then American cheese
But it’s got the depth to it
Lastly, for the sauce
You can go with mustard, red wine or vinegar
But I chose red wine vinegar, olive oil, and pepper
Red wine vinegar has the least calories among all sauces
With 0g of fat and sugar
So it’s good for losing weight, too
I will also have a bite of
this shrimp sandwich
(Tasting time)
Personally, with the addition of plump shrimp
Cunchy veggies
And pepper
I think it would be delicious
For the taste itself
In shrimp sandwiches
It’s better with sweet chilli sauce
But as you know
It’s high in sugar as the name says
So, I recommend this with red wine vinegar
(Shrimp sandwich has less portion) However, the shrimp sandwich
may feel slightly less
than the roasted chicken sandwich
At this time, it would be good to add avocado
to the shrimp sandwich to make it more filling
Avocados are rich in unsaturated fats that are good for your health
So, it makes up for the lack of nutrients during your diet
(It's filling and goes well with shrimp) It's especially filling, so it's good as an additional topping
It goes well with shrimp
If it tastes good, you get weight
People on a diet eat less than usual
So, a nutritious meal is important
In that sense, tuna sandwiches are a good option
Tuna is lower in
fat and calories than chicken breast
But higher in protein
Especially, it contains omega-3 fatty acids
and a lot of vitamins and minerals
It reduces inflammation in your body
It provides a variety of nutrients that our bodies need
The total calories are 316 kcal
It's relatively low in calories among Subway sandwiches
Subway tuna is a light tuna
And, it's mixed with mayonnaise
To be honest, I like the one without mayonnaise the best
This is okay
(Excluding bread, wit, pickled vegetables) Bread and vegetables are set exactly the same as the previous two sandwiches
I chose chewy mozzarella cheese for cheese
Lastly, the sauce
Since it already has
some sweet mayonnaise
I went with mustard, pepper, and salt
(Tasting time)
Tuna is already seasoned
So, it's light and salty
and makes you want to eat a lot
Especially, if you're on a diet
Or you're on a diet
But is sick of chicken breasts
It's going to be a good choice
Subway recommendation is sweet chili
and sweet onion sauce
(Make sure to think of high calories) You know this has a lot of calories, right?
But I always choose sweet onion sauce
For those who really want to
try sweet chili
(It's okay on cheat day) It's okay to eat it once on cheat day
(Tip to order Subway)
(Low calorie, high satiety grain bread Wheat) (Excluding salted pickles, olives and jalapeno with high sodium content)
(All high calcium, low carbonated cheese are ok!) (Red wine vinegar, mustard, olive oil, salt and pepper are recommended)
(Mr.Son's recommended combination, roast chicken sandwich, shrimp sandwich, tuna sandwich)
(Healthckers)
Today, we learned about sandwiches that are good to eat
When eating at Subway
What did you think?
Subway's one-line review
A good hamburger
That's it
I thought that
The fact that you can easily enjoy fresh vegetables
and ingredients in your combination was
what hit the tastes of
busy office workers
(Calories can increase depending on the combination) However, depending on
how you combine a Subway sandwich
Calories can be as high as a hamburger
(If you have any health information you're curious about, ask in the comments!) Based on what you learned today
I hope you eat a more
nutritionally balanced sandwich
See you next time
(Healthckers)