Bad Meal of the Day - Subway Tuna Sub

May 7, 2008 · 20 comments

A comment on Mike’s blog got me thinking about some things I need to do differently, one of which is improve my logging of meals. I’m finding that really hard to do, but I know I need to do it. So to start with I am going to try to write about the worst meal of the day, whether it was in terms of calories, portion size, maybe even taste - we’ll see as I go along. Of course I am hoping that knowing I will be writing about it will cause me to think twice before I order something bad - I will point out I didn’t think about writing this until I sat down with the already ordered meal below!

By far my worst meal of the day today was a 12″ Subway Tuna Sub with all the fixings, if I recall that’s a 1200 calorie sandwich not including the Fritos I ate with it.

What happened? Three things:

  1. Laziness. I worked until 7:00pm and knew there wasn’t going to be a meal waiting for me at home (takes me about 80 minutes to get home); I was going to have to make something or reheat leftovers. I didn’t want to make something. Fast food makes lazy people happy.
  2. Habit. Subway is one of those places I used to eat at a lot before I started this journey. I’m no Jared when I go there - I get the big boy sandwiches that are NO good for you. I have not been able to change my habit to a 6″ sub with ham and no cheese or mayo like I should. I know that would be enough for me but yet I still order the 12″ Tuna. I need to develop the habit of ordering something different.
  3. Stress. Lots of stress at work lately. I crave comfort food when stressed.

So there it is, that’s no diet right there. Let’s see if it is better tomorrow.

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Andrew is getting fit May 8, 2008 at 2:52 am

Wow! 1200 calories in a single dish. I haven’t done that for a while.

I used to be a stress eater as well. Now I go run.

Single May 8, 2008 at 4:04 am

I usually order a turkey sub at Subway. That one is a lot better for you. But even if you had just skipped the chips, it would have helped. The one thing I always do before eating fast food is go to their website and look up nutritional info. Then I decide what I will get before I go to the place. This helps me a lot.

Cammy May 8, 2008 at 7:40 am

Ouch. I thought surely you must be overestimating the calories. You weren’t. I looked it up. :) You know, I wonder if Subway started using low- or no-fat mayo in their tuna salad, if anyone would notice.

I like your idea of recording your ‘worst meal’. Not as any sort of punitive measure, but to look at it in terms of what changes (no matter how small) you could have made to lessen the “damage.”

Oh, and did you have to mention Fritos? :)

'Lissa May 8, 2008 at 8:28 am

I do the same as Single I always look up the info before I go in, that way I have a game plan and I know what to expect.

Mark May 8, 2008 at 8:33 am

I eat at Subway a couple of times a week and get a 12″ sandwich most times, but it usually a veggie delight. I’ve found that if I am really hungry it will do a good job of filling me up. I get cheese on it and get it toasted. Then I have them pile on the veggies, all of them, and I top it off with the sweet onion sauce and the oregano, no oil or mayo. Be careful, the oil/vinegar and mayo will quickly add a ton of calories.

Nancy May 8, 2008 at 9:47 am

That is making me sing the 5 dollar foot long song now… LOL.

oh, and you are linked on my blog now for the bike! My fingers are crossed!

Your Fitness Solution May 8, 2008 at 2:05 pm

hye..nice blog..

Blog walking after drop you some entrecard..

Oh we write about same niche..its about fitness and healthy life..thanks for sharing nice tips here..

take care..

Your Fitness Solution.

Cynthia May 8, 2008 at 4:02 pm

I like the roasted chicken breast subs… those aren’t too bad… and probably even a 12″ would be do-able for a guy. Me, I usually get them done as a salad and find that pretty filling.

It’s tricky to learn to order healthier, because the temptation of the more caloric options is right there in front of you as well. Advance prep by checking out the nutrition online is a good idea.

Consider the apple slices instead of the chips. I tried those once, quite good actually! Most of the time though, I either get a sandwich or salad and leave off the “extras”.

I would say laziness or tiredness/stress are the prime contenders as reasons for every “worst” meal I eat. Try if you can to always have some easy, healthy foods available in the house that you can fix in a jiffy. That will help some of the time.

Warren May 8, 2008 at 8:00 pm

That’s why I always take my wife with me, then we split a foot long for 5 bucks and drink a few glasses of water so it works!

365 Fit May 8, 2008 at 8:43 pm

I haven’t been eating out much but I do remember when I made my way to Subway. I too usually go for something not overly good for me, like a spicy italian. The last time I went in there I ordered a 6″ turkey sandwich on wheat without mayo or cheese. It was hard and weird since I never really recall eating healthy when I choose to go out to eat. It’s difficult to do, but in the end, you will always feel good about making the right choice.

Trail Running May 9, 2008 at 4:55 am

When you think of Subway, you don’t really think, ‘bad meal’. I would think sandwiches are pretty healthy, but I guess not ALL of them are..

MizFit May 9, 2008 at 5:01 am

I often end up at subway with my toddler.

for me the best bet (emphasis on FOR ME :) )is to get turkey and veggies and toss most of the bun.
that processed white bread is a BAD SUGAR CRAVING trigger for me.

Nishkanu May 9, 2008 at 4:07 pm

I absolutely adore the subway veggie burger (veggie max) which fortunately they sell in my region so life is easy for me at Subway.

For you, here’s my advice, for what it’s worth - if you are stressed and tired after a long day at work and really want the footlong tuna, don’t even try to make yourself get the 6″ dried bread with nothing you want sandwich. Just make ONE compromise for your health and for the rest enjoy treating yourself. Ditch the fritos, or get a 6″ tuna instead of a footlong, or go for the footlong with something slightly less fat-bomby but still something that will feel like a treat to you. There’s no reason why you have to be 100% perfect. One small change would be a lot easier and still do a lot for you while not pushing your emotional limits as much.

Nadine May 10, 2008 at 1:37 am

It takes time to learn how to not get the hard stuff. The more you do this, the better you’ll get at it. I try and look up the nutrition info beforehand, so I will know what I’m going to get before I even get in there.

fatbastard May 10, 2008 at 6:28 am

One meal doesn’t make or break you, but I get where you are. My “comfort food” tends to be a lot worse than yours and I had three such indulgences this week. I dread what the scale has to say tomorrow.

Angela September 10, 2008 at 2:20 am

Subway is my favorite..not only because it is extremely tasteful, but because it’s a fast and healthy way to eat…for me anyway. I always get the veggie delite with a little amount of cheese…all of the vegetables…(jalepeno peppers are a must)…oregano…and vinegar. Vinegar adds alot of taste and actually isn’t as fattening as you’d think. However the oil can def add calories. Maynoise is so good, but I don’t miss it when I make the right choice not to add it. I’ve recently been eating this most of the week and jogging a mile & a half or more most days…not every day though since I have a 6 mnth old. It’s easier to be motivated when you have someone else by your side. ..Also it helps when you realize it’s actually changing the numbers on the scale. It’s always hard to begin…but easier to keep going after the first time you’ve experienced the feeling of achievment. =)

Anonymous December 25, 2008 at 3:07 pm

What does Subway put on that thing? It sure is not the borderline nanotech-thin meat or cheese! 16 years ago I went to a Subway. Once. You don’t get value from those jerks. All you get is bread and lettuce and that nanotech-thin meat and provolone. I guess it’s the salad dressing, fitting for a lettuce sandwich, that runs up the calories along with the bread that is probably overloaded with sugar in the dough.

I don’t know how they stay in business. Seriously.

Raj June 20, 2009 at 4:50 pm

I get the Tuna Footlong, infact had one for lunch yestarday. Personally I don’t eat any deli meats anymore and avoid Red meat as much as possible. If you want to eat healthy, eat a Oven roasted Chicken sub on 9 grain bread loaded with veggies and spices. Skipping the Chips is a big load off the Calories. In all reality Subway is not the greatest for your health, but you can either make or break a meal.

I’m trying to stay away from the Tuna footlong myself - and you are right about the chips, best to not get them.

Fred August 13, 2009 at 4:01 pm

I got “torpedoed” by the Subway Tuna subs this week! I’m trying to drop some weight and I’m looking for things I like that will help me in this effort. I am a huge tuna fan and figured surely a 12″ Subway Tuna would have a meager amount of calories and fat. After eating it, I noticed that I was exceptionally tired and felt listless. I was trying to work at my desk and my head felt like a friggin’ Mardi Gras float! Couldn’t figure out why; I was eating “healthy”, right? Not hardly! Ironically, I would have probably been better off with a chicken fried steak and mashed potaotoes! Oh, well, now I know!

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