Whether they're called subs, hoagies, heroes or grinders, long sandwiches stuffed with a variety of ingredients are a favorite lunch choice.
The fillings you choose will determine how healthy your meal is. A 6-inch Italian cold-cut sub has 425 calories and 20 grams of fat, but a 6-inch turkey-breast sub has 300 calories and 6 grams of fat
Here's how to keep your sub sandwich healthy:
Opt for low-fat main ingredients, such as turkey breast, grilled chicken, roast beef or ham instead of salami, pastrami or seafood salad.
Choose whole-wheat bread instead of white bread.
Dress the bread with mustard instead of mayonnaise, and add lettuce, tomatoes and other vegetables.
To save extra calories and fat, round out your meal with pretzels, a fruit salad, a green salad or a cup of broth-based soup instead of potato chips.
Regular potato chips
6-inch ham-and-cheese submarine
Green salad w/low-fat dressing
Total calories: 539
Total fat: 15 grams
Calories from fat: 25%
Total sodium: 1,322 mg
6-inch roast-beef submarine
Baked potato chips
Nonfat frozen yogurt
Total calories: 608
Total fat: 19 grams
Calories from fat: 28%
Total sodium: 1,359 mg
6-inch fresh-vegetable submarine
Baked tortilla chips
Total calories: 439
Total fat: 6 grams
Calories from fat: 12%
Total sodium: 830 mg