Swap it! Healthier Sandwich Orders from Panera, Jimmy John’s, Jersey Mike’s, and Subway
Health Nutrition
Morgan Medeiros MSc
June 10, 2018
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Healthier Sandwich Orders Are subs or sandwiches on the menu for lunch today? Healthier sandwich orders will help you stay on track with your diet. They can be some of the best fast food options for weight loss.

Whether you’re heading to Panera Bread, Jimmy John’s, Jersey Mike’s, or Subway, we’ve got some simple swaps to help shave a few Calories off your meal.

Keep in mind that many of these options are still relatively high in Calories, sodium, and other nutrients of concern. However, choosing the lighter choice can help save you upwards of 300 Calories.

Healthier sandwich orders are always available when you know what to swap. Remember that toppings, condiments, and sides add up fast!

Consider that a ordering a six inch “fresh fit” sub from Subway with cheese, light mayonnaise, and a bag of baked Lays will cost you 520 Calories, 18g of fat, and 1,190mg of sodium: 26% of the average, active adult’s daily Caloric need, plus 30% of your daily fat and 51% of the maximum recommended intake for sodium.

By comparison, that’s more Calories, fat, and sodium than a bean burrito from Taco Bell! Always consider the number of items in your order, and the number of additions and customizations you make to your meal. Healthier sandwich orders can be found at many of your favorite shops. Check out the swap options below.

Healthier Sandwich Orders from Panera Bread
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Skip: Napa Almond Chicken Sandwich- 700 Calories

Pick: Ancient Grain and Arugula Salad with Chicken- 400 Calories

Skip: Frontega Chicken Panini- 750 Calories

Pick: BBQ Chicken Flatbread- 380 Calories

Healthier Sandwich Orders from Jimmy John’s
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Skip: Italian Night Club- 915 Calories

Pick: Vito- 615 Calories

Skip: Beach Club-830 Calories

Pick: Turkey Tom- 505 Calories

Healthier Sandwich Orders from Jersey Mike’s
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Skip: Club Sub (Regular Size)- 860 Calories

Pick: Turkey Breast and Provolone (Regular size)-530 Calories

Skip: Original Italian (Regular Size)- 680 Calories

Pick: American Classic (Regular Size)- 540 Calories

Healthier Sandwich Orders from Subway
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Skip: Spicy Italian, Provolone, Oil and Vinegar (6 inch)- 560 Calories

Pick: Black Forest Ham and Provolone (6 inch)- 340 Calories

Skip: Subway Club, Cheddar Cheese, Light Mayonnaise (6 inch)- 420 Calories

Pick: Sweet Onion Chicken Teriyaki (6 inch)- 370 Calories

Photo by Raphael Nogueira on Unsplash

Morgan Medeiros is a certified nutritionist, holding a both a Bachelor and Master’s Degree in Clinical Nutrition. Morgan completed her undergraduate education at Central Washington University, and her graduate education at Northeastern University. During her time as a graduate student, Morgan focused her area of expertise in health education, weight management, and behavioral change. Morgan has experience working in areas of nutritional neuroscience and disease prevention, obesity prevention, and weight loss. Morgan also works in areas of nutritional analysis and menu labeling for restaurants, where she is able to creatively bridge her interest in food culture and health education. In her free time, Morgan enjoys traveling, reading, writing, running, and spending time with her family and friends (including- most importantly- her dog, Clyde).

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