8 Foods Nutritionists NEVER Order at Fast Food Restaurants

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4. Foot-long Italian Subs

“Be mindful of what you’re putting on your sub,” says Alicia Romano. “I steer clear of the spicy Italian sub at Subway because of its highly saturated meats like pepperoni and salami and I don’t do any of the premix mayo-based sauces or teriyaki sauce because those sauces can be high in sugar in fat.”

You should watch the size of your meal too, because a foot-long sub is considered being calorically dense and packed with sodium pushing 1,300 mg or more, so stick to eating six inches one day and save the other half for the next.

Another great tip: ask them to scoop out the insides of the bread. “I personally like to ask them to scoop out the bread because it takes out an entire serving of carbs and lets you get more veggies in there,” says Jenna Braddock, MSH, RDN, CSSD, a sports dietitian in Florida. “This tip is particularly great for people who need to manage their carbs like diabetics.”

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