Subway has a Fresh Fit section of their menu, which providers healthier menu options that are higher in protein, vegetables, and whole grains. I would order the 6-inch Rotisserie-Style Chicken or Veggie Delite sub with mustard. Both provide two servings of vegetables and are lower in sodium, saturated fat, and sugar compared to other sandwich options.
Subway is the OG of cleaner fast food options. And for me, Subway will always mean sandwich. So I go with the 6-inch 9-Grain Wheat (note: None of their breads are 100% whole grain) and the Rotisserie-Style Chicken. Like always, though, I ask for double (or triple) the lettuce and veggies on the sandwich.
—Brigitte Zeitlin, R.D., owner of BZ Nutrition