标题: 【赛百味快餐店】Healthy Alternatives to Subway [打印本页] 作者: leenyao 时间: 2011-1-2 12:55 标题: 【赛百味快餐店】Healthy Alternatives to Subway
本帖最后由 leenyao 于 2011-1-2 13:02 编辑
Subway is famous for claiming that eating its food can help you lose weight and eat a healthy diet. If you want these benefits but you can't make it to Subway frequently, you can make your own recipes. These alternatives can help you stick to your diet because they can be just as tasty and even healthier than what you can order at Subway.
Sandwiches
Subway offers several low-fat 6-inch subs, and you can make your own healthy alternatives using similar ingredients. According to the 2005 Dietary Guidelines, eating more whole grains and fiber may lower your risk for coronary heart disease, so make your sandwich on high-fiber, whole-grain bread. Vegetables provide vitamins, minerals and fiber, and the standard vegetables in a Subway sandwich are lettuce, tomatoes, cucumbers, onions and green peppers. The sliced olives add heart-healthy monounsaturated fat, but the pickles are high in sodium. For variety, try different raw vegetables such as sprouts or shredded cabbage, or roasted eggplant, zucchini or Portobello mushrooms. You can make a healthy, balanced sandwich by adding lean meat such as grilled chicken, tuna or roast beef, or use a vegetarian protein source such as a veggie burger patty.
Salads
You can make a light and healthy meal out of a similar salad to one that you could get at Subway. Subway salads have the same components as the sandwiches, except they do not have the bread. You can make your own salad by starting with iceberg lettuce, and putting in the standard Subway vegetables. For more alternatives and extra vitamins, minerals and fiber, try other greens such as romaine lettuce or spinach, and even more raw vegetables such as mushrooms, red peppers and jicama. Top your salad with reduced fat sliced or shredded cheddar, American or pepper jack cheese for some calcium without much saturated fat, and a source of lean protein such as chicken breast, turkey breast or lean ham. Use a reduced-calorie dressing to keep your fat and calories lower.
Soup
A bowl of Subway soup can warm you up on a cold day, and there are plenty of satisfying alternatives to Subway's options. Canned soups come in many brands, and they are convenient options for a hot meal at home or even at work. An advantage of canned soups is that you can choose lower fat or sodium alternatives for nearly every flavor. Even if your favorite Subway soups are the higher calorie or fat ones such as Golden Broccoli and Cheese with 11 g fat or Cream of Potato with Bacon with 240 calories in a 10-oz. serving, you will probably be able to find healthier alternatives at the grocery store. If you like to cook, you can try making your own soup. Start with a clear broth or stock, and add a mixture of ingredients such as vegetables, chicken, beans, pasta or rice. If you are ordering soup at a fast food restaurant, choose broth-based soup rather than one that has cheese or cream.作者: leenyao 时间: 2011-1-2 12:57
