Healthy Heart Session 4
September 25, 2012
IHOP Options
September 25, 2012

Subway Options

SUBWAY

·         Egg white and American cheese English muffin with avocado, spinach, and tomato.

o   Calories:  200, Total fat: 7, Saturated fat: 2 g, Cholesterol: 5 mg, Sodium: 500 mg, Carbohydrates: 26 g, Dietary fiber: 6 g, Protein: 12 g

 

·         6 inch veggie delight on wheat with Swiss cheese, lettuce (or spinach), tomatoes, green peppers, red onions, cucumbers, and mustard or olive oil blend. (leave off cheese and further reduce fat and sodium)

o   Calories: 300, Total fat: 7 g, Saturated Fat: 5 g, Cholesterol: 15 mg, Sodium: 470 mg, Carbohydrates: 46 g, Dietary fiber: 5 g, Protein: 11 g

 

·         6 inch veggie delight on wheat with avocado, lettuce (or spinach), tomatoes, green peppers, red onions, cucumbers, and olive oil blend. (Avocado and olive oil are high in the monounsaturated fats that help to lower LDL cholesterol.)

o   Calories: 360, Total fat: 14 g, Saturated fat: 4.5 g, Cholesterol: 0 mg, Sodium: 330 mg, Carbohydrates: 48 g, Dietary fiber: 7 g, Protein: 8 g

 

·         Veggie Delight Salad with bacon (no cheese), lettuce (or spinach), tomatoes, green peppers, red onions, black olives, cucumbers, and sweet onion dressing

o   Calories: 200, Total fat: 2.5 g, Saturated fat: 1.5 g, Cholesterol: 10 mg, Sodium: 480 mg, Carbohydrates: 33 g, Dietary fiber: 4 g, Protein: 8 g

 

·         Veggie Delight Salad with avocado, lettuce (or spinach), tomatoes, green peppers, red onions, black olives, cucumbers, and sweet onion dressing

o   Calories: 220, Total fat: 7 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 290 mg, Carbohydrates: 36 g, Dietary fiber: 6 g, Protein: 6 g

 

·         Oven Roasted Chicken Salad with lettuce (or spinach), tomatoes, green peppers, red onions, cucumbers, and sweet onion dressing

o   Calories: 230, Total fat: 3.5 g, Saturated fat: 1 g, Cholesterol: 45 mg, Sodium: 580 mg, Carbohydrates: 37 g, Dietary fiber: 4 g, Protein: 17 g

 

Calculate your own meal at http://www.subway.com/menu