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Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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New Breakfast on the Block

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Subway is known for a quick and healthy (easy on the sauces) option for lunch or dinner, but they have just launched a breakfast menu that is equally healthy and fresh.

One of the things that I personally love about Subway is the ability to customize your sandwich. I am fairly specific (rather than calling myself picky) with what I want on my sandwich. I love that they have spinach, tomatoes, and peppers that can significantly boost the nutritional value of my lunch.

The breakfast options they have developed are great. Most people don't get enough protein at breakfast and find that they are hungry too soon mid-morning. Eggs are an excellent way to get high quality protein, and pairing the egg with the light english muffin helps to control calories. You can get it on a flatbread or sub roll, but the light muffin is by far the lower calorie option.

If you are watching your cholesterol, you can get any of the sandwiches made with egg whites only. You can top your egg sandwich with veggies or sauces to make it just how you like it. Add apple slices or yogurt, and enjoy a cup of coffee or cup of milk or orange juice and you are set!

Nutritional breakdown:
Egg White and Cheese Muffin Melt: 140 calories, 3.5 g fat, 12 g protein, 18 g carb (5 g fiber)
Egg and Cheese Muffin Melt: 170 calories, 6 g fat, 13 g protein, 18 g carb (5 g fiber)

Western Egg White Muffin Melt: 160 calories, 4 g fat, 15 g protein, 19 g carb (6 g fiber)
Western Muffin Melt: 180 calories, 7 g fat, 15 g protein, 19 g carb (6 g fiber)

They also have other varieties and you can customize! YEA for a fast food breakfast sandwich with less than 200 calories!

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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