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Hope Warshaw is a nationally recognized and respected dietitian and diabetes educator who applies more than 25 years of expertise in her work as an author and freelance writer, media spokesperson, consultant and diabetes educator. Her latest book, eat Out, Eat Right, is the basis for her Diet.com blog of the same name.

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Eat Out, Eat Right
by Hope Warshaw, MMSc, RD, CDE, BC-ADM, Dietitian & Diabetes Educator

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by Hope Warshaw, MMSc, RD
Dietitian and author of Eat Out, Eat Right


Does your restaurant meal count equal or exceed 6 a week -- the national average? Add them up. Don’t forget meals eaten in or taken out, count that cup of java and nibble in the a.m., grab and eat-on-the-run lunch or afternoon pick me up!

Americans down a third of their calories away from home and fruits, vegetables, low fat dairy foods and grains are often missing in action. True, restaurant meals make eating quick and easy. So, mastering menu minefields will be a key to your weight control success!

Join Hope Warshaw, MMSc, RD, as she shows you how simple changes and a few tips skim fats and trim calories at Subway.

Not-so-Healthy
6-inch Tuna Sandwich (wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives and cheese) 530 calories, 44g carbs, 31g fat, 5g fiber, 1,010mg sodium

Baked Lays (1 bag) 130 calories, 9g carbs, 2g fat, 2g fiber, 150mg sodium

Fruizle Express Berry Lishus with Banana (small): 140 calories, 35g carbs, 0g fat, 2g fiber, 30mg sodium

Totals* 800 calories, 88g carbs, 33g fat, 9g fiber, 1,190mg sodium

Healthier Meal
6-inch Jared Roast Beef Sandwich (wheat bread, tomatoes, onions, green peppers, and pickles) 290 calories, 45g carbs, 5g fat, 5g fiber, 900mg sodium

Baked Lays (1 bag) 130 calories, 9g carbs, 2g fat, 2g fiber, 150mg sodium

Apple slices (1 serving) 35 calories, 9g carbs, 0g fat, 2g fiber, 0mg sodium

Totals* 455 calories, 63g carbs, 7g fat, 9g fiber, 1,050mg sodium

*Nutrition information from www.subway.com

Tricks ‘N Tips to Eat Right at Subway

- Choose the "Jared sandwiches" (6g of fat or less) and layer on only the lower fat/leaner meats and hold the high fat ones. No secret: they also hold the cheese, mayo, and oil to trim calories and fat.

- Load up on veggies in your sandwich by requesting plenty of tomatoes, onions, peppers, carrots, cucumbers, etc. That’s the way to get a loaded but healthy sub.

- Add flavor and zip to sandwiches with mustard, vinegar, pickles, olives and hot peppers. (Note, pickles and olives up the sodium count.)

- Get a few extra grams of fiber by choosing honey oat or wheat bread.

- Fresh fit sides are now options. To drink: 1% milk or 100% fruit juice. To eat: Baked Lay’s, strawberry yogurt, apple slices or raisins.

- Many of Subway’s soups dish up less than 200 calories per bowl. The trade off, however, is that all are high in sodium.

Click here to buy a copy of Eat Out, Eat Right

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