A Healthier Hero
Whether they're called subs, hoagies, heroes or grinders, long sandwiches stuffed with a variety of ingredients are a favorite lunch choice.
The fillings you choose will determine how healthy your meal is. A 6-inch Italian cold-cut sub has 425 calories and 20 grams of fat, but a 6-inch turkey-breast sub has 300 calories and 6 grams of fat
Here's how to keep your sub sandwich healthy:
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Opt for low-fat main ingredients, such as turkey breast, grilled chicken, roast beef or ham instead of salami, pastrami or seafood salad.
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Choose whole-wheat bread instead of white bread.
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Dress the bread with mustard instead of mayonnaise, and add lettuce, tomatoes and other vegetables.
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To save extra calories and fat, round out your meal with pretzels, a fruit salad, a green salad or a cup of broth-based soup instead of potato chips.
Best bets
Worst bets
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Italian-meat submarine
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Seafood-salad submarine
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Steak-and-cheese submarine
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Meatball-and-cheese submarine
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Eggplant-parmesan submarine
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Regular potato chips
Healthy meal suggestions
Meal A
6-inch ham-and-cheese submarine
Pretzels
Green salad w/low-fat dressing
Diet soda
Total calories: 539
Total fat: 15 grams
Calories from fat: 25%
Total sodium: 1,322 mg
Meal B
6-inch roast-beef submarine
Baked potato chips
Nonfat frozen yogurt
Iced tea
Total calories: 608
Total fat: 19 grams
Calories from fat: 28%
Total sodium: 1,359 mg
Meal C
6-inch fresh-vegetable submarine
Fruit salad
Baked tortilla chips
Lemonade
Total calories: 439
Total fat: 6 grams
Calories from fat: 12%
Total sodium: 830 mg