Making the Right Choices

Making healthy choices begins at breakfast. Did you know that eating a balanced breakfast every morning can help promote a healthy weight? Breakfast can satisfy your appetite and keep your portions in check for the rest of the day, but keep in mind that type of breakfast does matter. Bagels, muffins, and donuts are packed with empty calories, loaded with simple carbs and low in protein… the perfect combo to leave you feeling hungry and hanging on to the excess holiday weight. Fatty breakfast sandwiches are convenient but covered with gobs of cheese and fatty meats. They might curb your hunger but leave you loaded you up with excess unhealthy calories. Instead, choose a breakfast that contains a good source of protein and fiber but not high in calories.

Tip: Try the Subway® Western Egg White Muffin Melt with Apple Slices or Yogurt (under 250 calories). If you crave a little more try the 6” Western Egg Sandwich with egg white (under 350 calories).

Tip: Try a fat-free Greek yogurt with ½ c sliced fruit and ½ c whole grain cereal (under 300 calories).

Snack Smart: Snacking between meals is an important way to keep your body satisfied so you don’t overeat at lunch and dinner. Smart mid-morning and mid-afternoon snacks should be high fiber/and or include protein.

Tip: Try fresh fruit, cut veggies with hummus, whole wheat crackers with light cheese, low fat yogurt, whole grain granola bars, ½ a sandwich or a handful of nuts.

Go Light at Lunch: At lunch, don’t lose your momentum. Stick to a lunch that is packed with lean meats, fruits, veggies and high fiber grains. Try a sandwich with lean turkey, chicken or roast beef on a whole grain and/or higher fiber bread with (at least 2 g of fiber per slice) Top with lots of lettuce, tomatoes or other fresh veggies of your choice.

Tip: Try a Fresh Fit meal at Subway®: A 6-inch Subway Club® on 9-grain wheat bread with Baked Lays® and bottled water (under 450 calories).

Downsize Dinner Portions: By dinner time, you may be feeling good about the choices you’ve made throughout the day and decide to reward yourself with a double portioned dinner reminiscent of your holiday feasting. The key to keeping off the weight is eating sensible portions throughout the day and every day.

Tip: If making dinner at home try to keep your portions down by using a smaller dinner plate – keep meat serving to about ¼ of your plate, your starch (potatoes, rice, pasta) to the other quarter and veggies the rest. Try to eat just enough so you feel just satisfied and not uncomfortable.

Tip: If eating on the go, try the hot toasted 6” Sweet Onion Chicken Teriyaki or Roasted Chicken on 9-grain wheat and top with all the veggies. Try with a cup of roasted chicken noodle soup and water for a hearty meal less than 460 calories.

Don’t Ditch the Dessert: We all deserve a little treat so we don’t feel deprived. If you are a dessert lover cut your dessert portion in ½ or set aside one or two days a week to have a special treat. Or try a sweet that is good for you and relatively low in calories and saturated fat, like fresh fruit or yogurt.

Tip: At Subway® try finishing your meal off with apple slices or the lite Strawberry yogurt (under 100 calories).