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Official SUBWAY Restaurants Menu & Nutrition Information

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Expert Advice

Eat Healthy / Live Well

In this column Lanette Kovachi, MS, RD offers nutrition advice on how to eat and live healthier in a clear & instructive format. Select one of the articles below to start improving your health today!

■  Steps to Reduce the Sodium from Your Diet
■  Take Steps to a Healthier Year
■  Fast Food Nutrition
■  Get Energized Today!

JJ’s Health & Nutrition Tips


Windows Media Player required for playback
The SUBWAY® sandwich chain is pleased to welcome noted Certified Nutrition Specialist JJ Virgin as she provides health and nutrition pointers here on the SUBWAY Expert Advice page. See JJ’s latest video clip by clicking on the image at left, “Pile on the Works”
More JJ videos here:
Thrive With Five Eat Your Breakfast
Food and Mood JJ Talks to Teens
Great Skin The Rainbow: Eat your Vegetables
Building Better Bones

SUBWAY® Nutrition for Kids

SUBWAY Fresh fit for Kids™ At SUBWAY® restaurants, we assist consumers in living healthy lifestyles by providing information and choices necessary so they can make informed meal choices. We provide nutritional information on our website, as well as in nutritional information brochures in our restaurants, on our cups and on our napkins.

Our SUBWAY FRESH Fit™ and SUBWAY FRESH Fit for Kids™ meals were developed to fit into the American Heart Association's approach to a healthy lifestyle. In addition, 100% of Subway® kid’s meals meet nutritional criteria that are consistent with USDA Dietary Guidelines for Americans.

SUBWAY® Nutrition Criteria For Children's Meals
Subway® recognizes the importance of providing children with a well-balanced meal that includes a variety of food groups,that is consistent with the USDA Dietary Guidelines for Americans. The SUBWAY KIDS' Pak™ meal includes grains, vegetables, fruits, lean protein (with the exception of the Veggie Delite®) and dairy when milk is ordered.

All the kids’ meals also meet the specific nutrition criteria:

  • Less than 500 calories
  • Low Fat/ <30% calories from fat
  • Low Saturated Fat <10% calories from saturated fat
  • Low Cholesterol
  • Trans Fat Free, meals contain absolutely no partially-hydrogenated oil
  • Contain at least 1 serving of fruit
  • Less than 5% calories from added sugar

SUBWAY® Marketing Policy For Children
Any advertising on children’s programming features the SUBWAY FRESH Fit for Kids™ meals, which meets the above listed nutrition criteria. SUBWAY FRESH Fit for Kids™ meals compliment an active lifestyle and are shown in advertising with a mini low-fat sandwich, apple slices and low fat milk. The kid’s meal automatically comes with 100% juice or low fat milk (not soda).

Meet the Experts

Lanette Kovachi, MS, RD, has served as the Corporate Dietitian for the SUBWAY® brand for eight years. In this important role, she oversees the nutritional information for all SUBWAY® menu items and advises the Headquarters team on nutrition and health related issues.

Certified Nutrition Specialist JJ Virgin has worked with athletes, CEO’s and celebrities and serves as the nutritionist for the Dr. Phil Ultimate Weight Loss Challenge. She has nutrition and lifestyle coaching practices in Rancho Mirage, Ft. Lauderdale, Dallas and Beverly Hills.
www.jjvirgin.com

The PTI Buzz
by Carol Kur, MS, RD, co-founder of the Personal Training Institute

Personal Training Institute

Personal Training Institute is a unique organization offering customized one-on-one fitness and nutrition programs to individuals looking to improve their overall health and general lifestyle. The PTI mission is to educate, motivate and direct clients – from  first time exercisers to advanced athletes - to obtain optimal health and well being through a lifetime of balanced fitness and nutrition. Learn more about PTI fitness franchise opportunities and personal training programs.

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