Subway Canada has continued to lean into its identity north of the border \u2014 a new \u201cditch the inch\u201d campaign launched this month<\/a> saw the chain advertising a line up of \u201cCanadian Classic\u201d subs measured in the metric system \u2014 15.24 cm long \u2014 instead of the usual six inches.<\/p>\n This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.<\/p>\n Given its popularity with Canadians \u2014 there are now more than 3,000 locations, with 37 per cent of them in Ontario alone \u2014 Yahoo Canada asked a dietitian to weigh in on which menu items they’d recommend at Subway, and which ones to skip.<\/p>\n \u201cBecause Subway is customizable, you definitely have more control over what you\u2019re adding,\u201d says Lyndsay Lang, a registered dietitian who shares recipes and food reviews on TikTok<\/a>. \u201cThere are healthier options, like salads and bowls, so you can have a more balanced meal compared to other fast food chains.\u201d<\/p>\n A dietitian weighs in on which menu items to order at Subway \u2014 and which to avoid. (Photo by Gerardo Mora\/Getty Images for Subway)<\/p>\n There are, however, some things to keep in mind while eating at the chain \u2014 especially when deli meat comes into the equation.<\/p>\n \u201cAs a registered dietitian, I do recommend limiting your processed meat intake as much as possible: bacon, sausage, or any kind of deli meats, turkey or ham,\u201d she said. \u201cThere is research suggesting that intake of processed meats regularly can increase your risk of colorectal cance<\/a>r.”<\/p>\n With this in mind, Lang tells people that eating processed meats is best done in moderation. To see which menu items Lang would actually order at Subway, and which ones she would avoid \u2014 according to the current nutritional information sheet<\/a> \u2014 scroll below.<\/p>\n 4 things a dietitian would order at Subway<\/p>\n Classic Rotisserie Chicken Power Bowl<\/p>\n \u201cThe power bowls, I would say, are the best options in terms of offering a balanced meal,\u201d Lang said. In this case, there\u2019s protein from the chicken and beans and corn, carbs from the rice and vegetables for fibre. \u201cThose are the three things you would want in a meal to make it filling and balanced.\u201d<\/p>\n While it can be difficult to know the exact calories without building your own bowl, the standard version online (served with rice, beans, chicken, shredded cheddar, and topped with lettuce, spinach, cucumbers, salsa and ranch) clocks in at 590 calories.<\/p>\n Like any fast food, Lang is still aware of the sodium content; in this case, it\u2019s 1,060 mg. \u201cIt’s still quite high in salt, but compared to other options, I would say it was best in terms of calories and fat,\u201d she said.<\/p>\n There\u2019s also the option to cut back on dressing and cheese, which would reduce calories.<\/p>\n Tuna Salad<\/p>\n Another good option from Subway is the Tuna Salad. It has 430 calories with the following build: lettuce and spinach as a base, tuna as the protein, and topped with tomatoes, cucumbers, green peppers, black olives, red onions, and finally, the house sauce.<\/p>\n \u201cTuna in general is actually a good source of our healthy fats, which can benefit our heart health,\u201d Lang said. \u201cSo tuna is always a good option.\u201d<\/p>\n In this case, Lang suggests adding some healthy carbs to this standard dish with the addition of beans and corn, which can make the dish more balanced and keep you feeling fuller for longer.<\/p>\n \u201cIf you\u2019re looking for a lighter meal or a meal lower in carbs, this is definitely a good one to go for,\u201d she said. \u201cBut if you do want to make it a more complete meal, add some healthy carbs in there.\u201d<\/p>\n Turkey Breast Sub<\/p>\n Though Lang still suggests processed meats be eaten in moderation, she says turkey breast is likely the best option. \u201cIt\u2019s the leanest,\u201d she said. Online, the six-inch turkey breast sub on multi-grain has 280 calories \u2014 though that does not include cheese or sauce. However, a six-inch turkey has 860 mg of sodium, which is notable.<\/p>\n If you’re going for a deli meat sub, Lang suggests sticking with turkey breast. (Photo via Getty Images)<\/p>\n Lang says another good option is grilled chicken, which is offered regionally, or rotisserie chicken, as mentioned before. Just be sure to choose a whole grain bread for extra fibre and be mindful of caloric add-ons, like cheese and excessive sauce.<\/p>\n Fiesta Beans & Corn Side Salad<\/p>\n For sides, Lang suggests the beans and corn side salad rather than cookies or chips. \u201cThis is a great option,\u201d she said. It can add a bit of extra protein to any meal with six grams of fibre per serving, six grams of protein and 134 calories. Plus, it could be added to bowls or salads.<\/p>\n \u201cIt depends on the person, but we need anywhere from 25 to 30 grams of fibre each day<\/a>. This could help get us there. It\u2019s also important for our blood sugar<\/a>, digestion and more. So that\u2019s a good, healthy side dish.\u201d<\/p>\n 4 things a dietitian would skip at Subway<\/p>\n Bourbon Brisket Sub<\/p>\n Subway\u2019s six-inch standard Bourbon Brisket sub features BBQ sauce and honey mustard, a double serving of cheddar cheese, plus crispy onions on top. Online, the standard six-inch version on white bread has 740 calories, but it\u2019s the saturated fats and sodium that caught Lang\u2019s eye.<\/p>\n \u201cThis sandwich is quite high in saturated fat, but the biggest thing is the sodium,\u201d she said. The six-inch version has 1,600 mg of sodium, while the footlong would be nearly 3,200 mg. \u201cThat\u2019s well over our recommended daily intake [of 2,300 mg].\u201d<\/p>\n \u201cFor that reason, I would say it\u2019s definitely best to skip this one,\u201d Lang said.<\/p>\n Pizza Sub Melt<\/p>\n While it looks simple, the Pizza Sub Melt \u2014 made with Italian bread, pepperoni, processed cheddar and marinara sauce \u2014 is sneakily high in saturated fats. The 430 calorie sub has eight grams of saturated fats, which is approaching the 20 gram recommended daily limit.<\/p>\n But the other thing to keep in mind is that it\u2019s a smaller sub, at only 146 grams per serving, yet it is high in sodium, with 1,500 mg for a six-inch sub. Plus, Lang notes it\u2019s one of the subs lowest in protein, at 18 grams.<\/p>\n \u201cIt might not be as filling, but then you’re getting lots of fat and salt, so there are definitely better options,\u201d she said.<\/p>\n Chicken Rancher Wrap<\/p>\n \u201cAt first, this might seem like a healthier option because there’s grilled chicken in it, but there is bacon and also quite a bit of ranch dressing,\u201d Lang said. Indeed, online, the standard chicken ranch wrap has chicken, bacon, cheddar cheese and ranch dressing, plus the wrap itself, and whatever veggies you desire.<\/p>\n What stood out to Lang was not only the processed meat, but the extra calories, extra fat and extra salt from the bacon, sauce and cheese.<\/p>\n This wrap has 650 calories and 1,340 mg of sodium \u2013 and that\u2019s without sauce.<\/p>\n \u201cThere are better options where you can just get the chicken on a sandwich,” she noted.<\/p>\n The cookies<\/p>\n This dietitian suggests diners skip out on chip or cookie combinations altogether.<\/p>\n \u201cIt\u2019s probably best to just skip out on the combos, because it\u2019s extra calories that you don\u2019t necessarily need,\u201d she said. The cookies especially are of note, she said, since the combo comes with two.<\/p>\n If you’re getting a combo, Lang suggests skipping the beloved Subway cookies. (Photo via Getty Images)<\/p>\n \u201cOne cookie has about 30 grams of carbs,\u201d she said. \u201cSo if we\u2019re already having a sandwich, you don\u2019t necessarily need the extra carbs and extra sugar \u2014 we\u2019re getting more than enough in the sandwich.\u201d<\/p>\n The cookies at Subway range from 28 to 30 grams of carbs for one serving, 200 to 220 calories and 16 to 20 grams of sugar. When you order two cookies, those totals are doubled, which makes cookies a skip for Lang.<\/p>\n The bottom line<\/p>\n Want a healthier Subway order? Keep sauces on the side, pick whole grain bread and cut back on processed meats. Of course, eating at the sub chain every now and then is just fine \u2014 like any fast food, it’s all about moderation \u2014 but keep in mind that many fast foods have higher sodium counts than you\u2019d think.<\/p>\n \u201cEven if it seems like you\u2019re choosing the healthier option, usually the salt intake is much higher than if we were cooking at home,\u201d Lang said.<\/p>\n Overall, Subway is a convenient option when you\u2019re on the go, and its customizable menu makes it easier to create a meal that\u2019s balanced and fits your health goals.<\/p>\n Checking the nutritional info and making small adjustments \u2014 like choosing whole grain bread or lighter sauces \u2014 can help you keep your order on the healthier side, while opting for high protein add-ons, like beans and corn, will make you feel fuller and more sated.<\/p>\n Let us know what you think by emailing us, commenting below and tweeting @YahooStyleCA<\/a>! 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