1 00:00:00.000 --> 00:00:02.100 Hello, I'm a nutritionist, Mr. Son 2 00:00:02.100 --> 00:00:03.481 When you're on a diet 3 00:00:03.481 --> 00:00:05.921 You would avoid delivery food 4 00:00:05.921 --> 00:00:08.700 But there's a delivery food that even fitness trainers allow 5 00:00:08.700 --> 00:00:10.400 It's Subway 6 00:00:10.400 --> 00:00:12.800 (Today's topic: Subway low-calorie sandwich recommendation) So today, I'm going to introduce sandwiches that are good to eat 7 00:00:12.800 --> 00:00:15.400 when you're on a diet with Subway 8 00:00:15.400 --> 00:00:16.900 (Healthckers) 9 00:00:16.900 --> 00:00:17.960 I like to eat 10 00:00:17.960 --> 00:00:19.200 Subway sandwiches 11 00:00:19.201 --> 00:00:20.401 when I'm on the road 12 00:00:20.401 --> 00:00:22.580 It's nice to have a hearty meal on the go 13 00:00:22.580 --> 00:00:25.860 (Calories vary widely depending on the toppings) However, did you know that the calories vary greatly 14 00:00:25.860 --> 00:00:28.000 depending on how you combine the sauce and toppings? 15 00:00:28.000 --> 00:00:29.740 So you need to know it properly before you eat it 16 00:00:29.740 --> 00:00:31.180 I remember going to Subway 17 00:00:31.180 --> 00:00:33.020 in my first time 18 00:00:33.020 --> 00:00:35.340 (Mr. Son was going to choose anything) I thought I just had to choose whatever I wanted when I went in 19 00:00:35.340 --> 00:00:36.700 But when I went in 20 00:00:36.701 --> 00:00:38.581 I had to pick bread, toppings, and cheese 21 00:00:38.581 --> 00:00:40.540 So I remember 22 00:00:40.540 --> 00:00:44.139 following what the person in front of me ordered 23 00:00:44.139 --> 00:00:45.840 It's not just me, is it? 24 00:00:45.840 --> 00:00:48.240 Like this, at the Subway, we can choose 25 00:00:48.240 --> 00:00:49.940 any combination of 26 00:00:49.940 --> 00:00:52.179 sandwich bread, toppings, and sauce 27 00:00:52.179 --> 00:00:54.139 If you have so many options 28 00:00:54.139 --> 00:00:56.639 There are always people who can't make a good decision, right? 29 00:00:56.639 --> 00:01:00.340 (I'll give you tips on ordering Subway) So I'll give you some nutritional tips 30 00:01:00.340 --> 00:01:02.639 (Basic of sandwich, bread) Bread is the basic ingredient for sandwiches 31 00:01:02.639 --> 00:01:07.639 There are 6 types of bread in Subway: 32 00:01:07.639 --> 00:01:10.540 White, Honey Oat, Parmesan Oregano, Hearty, Flat Bread, and Wheat 33 00:01:10.540 --> 00:01:13.040 (Flour, a refined carbohydrate that is not good for you) Nutritionally, flour is a refined carbohydrate 34 00:01:13.040 --> 00:01:15.639 that raises blood sugar and increases appetit 35 00:01:15.639 --> 00:01:19.839 So, it's better to choose bread made of grain, which is an unrefined carbohydrate 36 00:01:19.839 --> 00:01:22.440 (Lowest calorie grain bread, Wheat) Wheat is a grain bread made of nine grains 37 00:01:22.440 --> 00:01:25.040 and has the lowest calories among the six breads 38 00:01:25.040 --> 00:01:29.440 Especially, grains are the best to choose when you're on a diet because you can feel full for a long time 39 00:01:29.440 --> 00:01:30.739 Second, vegetables 40 00:01:30.739 --> 00:01:31.759 Vegetables are low in calories 41 00:01:31.760 --> 00:01:33.000 So you can add them as much as you want 42 00:01:33.000 --> 00:01:36.639 Vegetables have a lot of dietary fiber that makes you exercise your intestines 43 00:01:36.639 --> 00:01:37.740 When you're on a diet 44 00:01:37.740 --> 00:01:38.939 The amount of food you eat decreases 45 00:01:38.939 --> 00:01:40.839 and you get constipation that you didn't have 46 00:01:40.839 --> 00:01:43.019 So it's good to add as many vegetables as possible 47 00:01:43.020 --> 00:01:44.760 that are rich in dietary fiber 48 00:01:44.760 --> 00:01:45.839 Just be aware 49 00:01:45.839 --> 00:01:49.040 that pickles, olives, and jalapenos are 50 00:01:49.040 --> 00:01:51.040 high in sodium and sugar 51 00:01:51.040 --> 00:01:53.239 I recommend that you try to avoid those kinds of food 52 00:01:53.239 --> 00:01:54.440 Third, for cheese 53 00:01:54.440 --> 00:01:58.040 There are 3 kinds: American, Shred, and Mozzarella 54 00:01:58.040 --> 00:02:01.239 Cheese is rich in calcium and contains lactobacillus 55 00:02:01.239 --> 00:02:04.239 So, it helps to digest and not to let fat build up on your body 56 00:02:04.239 --> 00:02:06.419 Especially, cheese is low in carb and rich in fat 57 00:02:06.420 --> 00:02:08.760 It will help you to lose weight 58 00:02:08.760 --> 00:02:10.839 So, it doesn't matter what kind of cheese you choose 59 00:02:10.839 --> 00:02:13.639 (Moderate amount is the key) You need to consume a moderate amount of cheese 60 00:02:13.639 --> 00:02:16.440 So do not add extra cheese, just put once 61 00:02:16.440 --> 00:02:18.639 Lastly, let's look into sauces 62 00:02:18.639 --> 00:02:21.039 There are many kinds of them 63 00:02:21.039 --> 00:02:23.320 Ranch, mayonnaise, horseradish, etc. 64 00:02:23.320 --> 00:02:26.639 It's best to avoid fat-based sauces as they have high calories 65 00:02:26.639 --> 00:02:28.639 It's better to choose sauces that have relatively low calories 66 00:02:28.639 --> 00:02:32.839 (Recommend 5 low-calorie sauces) Such as red wine vinegar, mustard, olive oil, salt, and pepper, which are a good combination 67 00:02:32.839 --> 00:02:33.839 What should I eat for lunch today? 68 00:02:33.839 --> 00:02:35.719 We have talked about 69 00:02:35.720 --> 00:02:37.700 Basic ingredients for sandwich 70 00:02:37.700 --> 00:02:40.839 Based on what kind of toppings you choose 71 00:02:40.839 --> 00:02:43.039 The basic ingredients can be different 72 00:02:43.039 --> 00:02:43.919 For the main topping 73 00:02:43.920 --> 00:02:45.880 Instead of ham or bacon, which are processed meat 74 00:02:45.880 --> 00:02:50.039 It's more helpful to choose protein-rich ingredients that have gone through less process, like egg, meat, chicken breast 75 00:02:50.039 --> 00:02:53.639 To cut down on whole calories and to lose weight 76 00:02:53.639 --> 00:02:57.039 (Various kinds of sandwich) Are there so many kinds of sandwiches, aren't there? 77 00:02:57.039 --> 00:02:59.839 I'll show you low-calorie and well-balanced nutrient 78 00:02:59.839 --> 00:03:01.839 (Three sandwiches from Subway recommendation) three sandwiches 79 00:03:01.839 --> 00:03:04.440 First, it's a roasted chicken sandwich 80 00:03:04.440 --> 00:03:08.240 Its main topping is chicken breast roasted in an oven 81 00:03:08.240 --> 00:03:10.440 It has 300 kcal 82 00:03:10.440 --> 00:03:12.240 As you know, chicken breast helps 83 00:03:12.241 --> 00:03:13.641 When losing weight or working out 84 00:03:13.641 --> 00:03:15.839 To maintain muscles and reduce body fat 85 00:03:15.839 --> 00:03:17.719 Among the sandwiches from Subway 86 00:03:17.719 --> 00:03:19.759 It's the best diet combination 87 00:03:19.759 --> 00:03:21.249 Then, based on what I chose 88 00:03:21.249 --> 00:03:22.741 I'll show you 89 00:03:22.741 --> 00:03:23.580 The roasted chicken sandwich combination 90 00:03:23.580 --> 00:03:26.340 First, I chose wheat bread 91 00:03:26.340 --> 00:03:28.240 a grain bread that is low in calories and high in satiety 92 00:03:28.240 --> 00:03:32.179 (Cucumber, tomatoes, bell pepper, onions, lettuce) I chose various fresh veggies except pickled ones 93 00:03:32.179 --> 00:03:35.440 And for cheese, I chose thin-sliced American cheese 94 00:03:35.440 --> 00:03:37.480 This cheese is saltier 95 00:03:37.480 --> 00:03:38.959 Than the other two cheese 96 00:03:38.959 --> 00:03:41.839 So, it will provide more flavor to plain chicken breast 97 00:03:41.839 --> 00:03:43.440 And it was good since it has low calories 98 00:03:43.440 --> 00:03:44.641 Lastly, for sauce 99 00:03:44.641 --> 00:03:46.361 Actually, if I were to choose only for the taste 100 00:03:46.361 --> 00:03:47.740 without considering the calories 101 00:03:47.740 --> 00:03:49.780 I wanted to go for sweet onion 102 00:03:49.780 --> 00:03:53.300 But as it says in the name, it’s got lots of sugar 103 00:03:53.300 --> 00:03:55.500 So, I chose mustard, salt, and pepper 104 00:03:55.500 --> 00:03:57.600 Which are relatively low in calories 105 00:03:57.600 --> 00:03:59.520 I will try this 106 00:03:59.521 --> 00:04:00.917 on behalf of you guys 107 00:04:00.917 --> 00:04:02.617 (Tasting time) 108 00:04:02.617 --> 00:04:05.440 Since it has just the right amount of mustard to tender chicken breast 109 00:04:05.440 --> 00:04:07.879 It tastes better than plain one 110 00:04:07.879 --> 00:04:10.500 (Balanced meal with protein and carbs) I think this would be a great meal with balanced protein and crabs 111 00:04:10.500 --> 00:04:12.639 Next, I recommend a shrimp sandwich 112 00:04:12.639 --> 00:04:15.639 Shrimp has low calorie but high in protein and low fat 113 00:04:15.639 --> 00:04:17.839 which is great for losing weight 114 00:04:17.839 --> 00:04:20.640 It’s got taurine with good amount of high quality protein 115 00:04:20.640 --> 00:04:22.040 which is great if you’re building muscle 116 00:04:22.040 --> 00:04:23.580 But the kind of shrimp I'm mentioning here is 117 00:04:23.580 --> 00:04:25.800 fried or steamed shrimp 118 00:04:25.800 --> 00:04:27.239 (Never with fried shrimp) If you eat fried shrimp 119 00:04:27.239 --> 00:04:28.839 Do you know that it adds calories? 120 00:04:28.839 --> 00:04:30.040 Shrimp sandwich has 121 00:04:30.040 --> 00:04:31.800 Five shrimps 122 00:04:31.800 --> 00:04:33.560 and it has 241 kcal 123 00:04:33.560 --> 00:04:36.640 (Not including wheat bread or pickled veggies) I chose the same bread and veggies for the roasted chicken sandwich 124 00:04:36.640 --> 00:04:38.440 But changed the cheese to Shred 125 00:04:38.440 --> 00:04:42.040 Shred cheese is a diced cheese with Cheddar and Monterey Jack cheese 126 00:04:42.040 --> 00:04:44.040 It’s less salty then American cheese 127 00:04:44.040 --> 00:04:45.640 But it’s got the depth to it 128 00:04:45.640 --> 00:04:46.780 Lastly, for the sauce 129 00:04:46.780 --> 00:04:48.980 You can go with mustard, red wine or vinegar 130 00:04:48.980 --> 00:04:51.839 But I chose red wine vinegar, olive oil, and pepper 131 00:04:51.839 --> 00:04:55.040 Red wine vinegar has the least calories among all sauces 132 00:04:55.040 --> 00:04:57.239 With 0g of fat and sugar 133 00:04:57.239 --> 00:04:59.640 So it’s good for losing weight, too 134 00:04:59.640 --> 00:05:00.780 I will also have a bite of 135 00:05:00.780 --> 00:05:01.920 this shrimp sandwich 136 00:05:01.921 --> 00:05:03.851 (Tasting time) 137 00:05:03.851 --> 00:05:05.640 Personally, with the addition of plump shrimp 138 00:05:05.640 --> 00:05:06.940 Cunchy veggies 139 00:05:06.941 --> 00:05:08.721 And pepper 140 00:05:08.721 --> 00:05:11.140 I think it would be delicious 141 00:05:11.140 --> 00:05:12.440 For the taste itself 142 00:05:12.440 --> 00:05:13.640 In shrimp sandwiches 143 00:05:13.640 --> 00:05:16.339 It’s better with sweet chilli sauce 144 00:05:16.339 --> 00:05:17.940 But as you know 145 00:05:17.940 --> 00:05:20.460 It’s high in sugar as the name says 146 00:05:20.460 --> 00:05:22.979 So, I recommend this with red wine vinegar 147 00:05:22.979 --> 00:05:24.739 (Shrimp sandwich has less portion) However, the shrimp sandwich 148 00:05:24.739 --> 00:05:26.439 may feel slightly less 149 00:05:26.440 --> 00:05:28.820 than the roasted chicken sandwich 150 00:05:28.820 --> 00:05:31.739 At this time, it would be good to add avocado 151 00:05:31.739 --> 00:05:33.239 to the shrimp sandwich to make it more filling 152 00:05:33.239 --> 00:05:36.040 Avocados are rich in unsaturated fats that are good for your health 153 00:05:36.040 --> 00:05:38.839 So, it makes up for the lack of nutrients during your diet 154 00:05:38.839 --> 00:05:41.739 (It's filling and goes well with shrimp) It's especially filling, so it's good as an additional topping 155 00:05:41.739 --> 00:05:43.339 It goes well with shrimp 156 00:05:43.339 --> 00:05:44.839 If it tastes good, you get weight 157 00:05:44.839 --> 00:05:46.839 People on a diet eat less than usual 158 00:05:46.839 --> 00:05:49.239 So, a nutritious meal is important 159 00:05:49.239 --> 00:05:52.040 In that sense, tuna sandwiches are a good option 160 00:05:52.040 --> 00:05:53.479 Tuna is lower in 161 00:05:53.480 --> 00:05:55.320 fat and calories than chicken breast 162 00:05:55.320 --> 00:05:56.739 But higher in protein 163 00:05:56.739 --> 00:05:58.239 Especially, it contains omega-3 fatty acids 164 00:05:58.239 --> 00:06:00.940 and a lot of vitamins and minerals 165 00:06:00.940 --> 00:06:02.540 It reduces inflammation in your body 166 00:06:02.540 --> 00:06:05.140 It provides a variety of nutrients that our bodies need 167 00:06:05.140 --> 00:06:07.339 The total calories are 316 kcal 168 00:06:07.339 --> 00:06:11.040 It's relatively low in calories among Subway sandwiches 169 00:06:11.040 --> 00:06:13.239 Subway tuna is a light tuna 170 00:06:13.239 --> 00:06:15.040 And, it's mixed with mayonnaise 171 00:06:15.040 --> 00:06:17.339 To be honest, I like the one without mayonnaise the best 172 00:06:17.339 --> 00:06:19.140 This is okay 173 00:06:19.140 --> 00:06:22.239 (Excluding bread, wit, pickled vegetables) Bread and vegetables are set exactly the same as the previous two sandwiches 174 00:06:22.239 --> 00:06:25.739 I chose chewy mozzarella cheese for cheese 175 00:06:25.739 --> 00:06:26.861 Lastly, the sauce 176 00:06:26.861 --> 00:06:28.201 Since it already has 177 00:06:28.202 --> 00:06:29.568 some sweet mayonnaise 178 00:06:29.568 --> 00:06:31.699 I went with mustard, pepper, and salt 179 00:06:31.699 --> 00:06:34.100 (Tasting time) 180 00:06:34.100 --> 00:06:36.040 Tuna is already seasoned 181 00:06:36.040 --> 00:06:38.339 So, it's light and salty 182 00:06:38.340 --> 00:06:39.940 and makes you want to eat a lot 183 00:06:39.940 --> 00:06:41.640 Especially, if you're on a diet 184 00:06:41.640 --> 00:06:43.060 Or you're on a diet 185 00:06:43.061 --> 00:06:44.901 But is sick of chicken breasts 186 00:06:44.901 --> 00:06:46.700 It's going to be a good choice 187 00:06:46.700 --> 00:06:48.380 Subway recommendation is sweet chili 188 00:06:48.381 --> 00:06:50.561 and sweet onion sauce 189 00:06:50.561 --> 00:06:52.040 (Make sure to think of high calories) You know this has a lot of calories, right? 190 00:06:52.040 --> 00:06:54.121 But I always choose sweet onion sauce 191 00:06:54.121 --> 00:06:55.402 For those who really want to 192 00:06:55.402 --> 00:06:56.140 try sweet chili 193 00:06:56.140 --> 00:06:59.301 (It's okay on cheat day) It's okay to eat it once on cheat day 194 00:06:59.301 --> 00:06:59.924 (Tip to order Subway) 195 00:06:59.924 --> 00:07:02.596 (Low calorie, high satiety grain bread Wheat) (Excluding salted pickles, olives and jalapeno with high sodium content) 196 00:07:02.596 --> 00:07:05.296 (All high calcium, low carbonated cheese are ok!) (Red wine vinegar, mustard, olive oil, salt and pepper are recommended) 197 00:07:05.296 --> 00:07:11.476 (Mr.Son's recommended combination, roast chicken sandwich, shrimp sandwich, tuna sandwich) 198 00:07:11.476 --> 00:07:12.856 (Healthckers) 199 00:07:12.856 --> 00:07:14.479 Today, we learned about sandwiches that are good to eat 200 00:07:14.479 --> 00:07:15.720 When eating at Subway 201 00:07:15.720 --> 00:07:17.080 What did you think? 202 00:07:17.080 --> 00:07:20.260 Subway's one-line review 203 00:07:20.260 --> 00:07:21.620 A good hamburger 204 00:07:21.620 --> 00:07:22.440 That's it 205 00:07:22.440 --> 00:07:23.901 I thought that 206 00:07:23.901 --> 00:07:25.122 The fact that you can easily enjoy fresh vegetables 207 00:07:25.122 --> 00:07:26.704 and ingredients in your combination was 208 00:07:26.704 --> 00:07:27.981 what hit the tastes of 209 00:07:27.981 --> 00:07:29.861 busy office workers 210 00:07:29.861 --> 00:07:31.360 (Calories can increase depending on the combination) However, depending on 211 00:07:31.361 --> 00:07:32.701 how you combine a Subway sandwich 212 00:07:32.701 --> 00:07:35.100 Calories can be as high as a hamburger 213 00:07:35.100 --> 00:07:36.300 (If you have any health information you're curious about, ask in the comments!) Based on what you learned today 214 00:07:36.301 --> 00:07:38.141 I hope you eat a more 215 00:07:38.141 --> 00:07:38.842 nutritionally balanced sandwich 216 00:07:38.842 --> 00:07:42.860 See you next time 217 00:07:47.700 --> 00:07:50.180 (Healthckers) 218 00:07:50.180 --> 00:08:01.132 (Healthckers)