Skip navigation
Skip navigation
You are using an outdated browser. Please upgrade your browser.

PRESS RELEASE: 17 March 2005


Forget bird seed, rabbit food and wheatgrass juice! Eating a healthy, balanced diet is far easier – and a lot more pleasurable – than most of us think. Fortunately, fast food doesn’t have to mean unhealthy food. SUBWAY® sandwiches and salads offer a healthier and fresher alternative to traditional fast foods such as burgers, kebabs, fried chicken and fries. But they still taste delicious and are made-to-order in a matter of minutes.

Working long hours and enjoying a busy social life means we don’t always have the time or inclination to cook healthy meals. Instead, we grab a mayo-laden sandwich to eat at our desk or a burger and fries after a big night out. The downside is that often our choices are highly processed, packed with calories and fat, but contain little in the way of vitamins, minerals and fibre – not exactly a good foundation for a healthy diet.

SUBWAY® sandwiches include ingredients from four main food groups that nutrition experts recommend we choose most of our foods from. Take the Cheese Steak SUBWAY® sandwich, for example. It contains bread (from the Bread, Other Cereals and Potato group), salad (from the Fruit and Vegetables group), cheese (from the Milk and Dairy Foods group) and steak (from the Meat, Fish and Alternatives group). And because SUBWAY® sandwiches don’t use butter or margarine on the bread – and you can opt for a fat-free dressing – you won’t ruin the balance of your diet by having too many foods from a smaller fifth group (Fatty and Sugary Foods) that health experts recommend we limit.

A SUBWAY® sandwich won’t break the calorie bank either. For example, a Cheese Steak SUBWAY® sandwich contains just 330 calories and 9g fat – and provides one of the five daily servings of fruit and vegetables recommended by the Department of Health. That’s around half the calories and a quarter of the fat of a Burger King Whopper with Cheese, which contains a massive 695 calories and 41g fat – and that’s without the fries!

SUBWAY® nutritionist Juliette Kellow says, “Many of us think of sandwiches as a quick snack rather than a meal. But they can actually make a significant contribution to our nutrient intake if we choose sensibly. In fact, if a sandwich provides good amounts of foods from each of the four main food groups, you’re guaranteed to have a balanced, healthy meal. For the perfect sandwich, go for high-fibre bread and fill it with loads of salad, a small amount of cheese and a serving of lean meat, skinless chicken or fish. Give mayo, butter, margarine and salt a miss and instead opt for a little low-calorie dressing and black pepper.”

So for a healthy, balanced meal that’s fast, fresh and tastes great, try a SUBWAY® sandwich.

– Ends –

For further information on SUBWAY® sandwiches or to speak to SUBWAY® nutritionist Juliette Kellow, please contact Gemma Griffin or Caroline Reeves at McKenna Townsend PR. Tel: 01425 472 330 or email or

Notes for editors
• The SUBWAY® chain offers fresh, nutritious, made-to-order sandwiches, prepared just the way you like them, right before your eyes.

• The SUBWAY® chain currently has 422 stores in the UK and Ireland. To locate your nearest store visit and click on ‘store finder’.



To help us eat healthily, the Food Standards Agency suggests that it’s best to eat foods from the four biggest groups most frequently and limit the amount of foods you eat from the smaller fifth group.

Bread, Other Cereals and Potatoes
Foods in this group include bread, breakfast cereals, potatoes, rice, pasta and grains. These foods are good sources of starchy carbohydrates and will help to fill you up. Contrary to popular belief, starchy foods like bread aren’t fattening – they’re actually low in fat. It’s the fat added to them such as butter on bread that increases their calorie content. Starchy foods also contain many different nutrients including protein, fibre and the B group vitamins.

How much should I have?
Eat these foods at each meal. They also make good snacks.

SUBWAY® says…
We offer five different types of bread as well as a deli-style roll and a lower-carb wrap. If you want to boost the fibre content of your meal, ask for your sub to be made with Honey Oat Bread or Brown Bread. The extra fibre will help to even out your blood sugar levels so you’ll be less likely to get cravings for sugary carbs, which leave you reaching for biscuits and chocolate between meals.

Fruit and Vegetables
Foods in this group include all fruits and vegetables and unsweetened fruit juice. Fruit and veg are good sources of fibre and provide many different vitamins and minerals, including the antioxidant vitamins C, E and beta-carotene. These antioxidant nutrients are though to help protect us from health problems such as heart disease and cancer, as well as helping to slow down the ageing process.

How much should I have?
Five different servings of fruit and vegetables every day.

SUBWAY® says…
Fill your sandwich with lettuce, tomatoes, onions, green peppers and you’re guaranteed to get one serving of fruit and veg, as recommended by the Department of Health as part of its 5-A-DAY campaign. In particular, tomatoes and green peppers are good sources of vitamin C and beta-carotene. But to keep salt intakes down, skip the pickles and olives.

Milk and Dairy Products
Foods in this group include milk, cheese and yoghurt. These foods are packed with protein and provide many essential vitamins and minerals. In particular, they’re rich in the bone-building mineral calcium, good intakes of which are especially important for children, teenagers and young adults. They’re also good sources of the B group vitamins.

How much should I have?
Two or three servings a day, but choose low-fat varieties where possible.

SUBWAY® says…
Adding cheese to your SUBWAY sandwich will boost intakes of protein, calcium and a range of other vitamins and minerals – and it’s not as high in calories and fat as you might think. A typical serving of cheese in a 6-inch SUBWAY® sandwich will add just 44 calories and 3.6g fat.

Meat, Fish and Alternatives
Foods in this group include meat, poultry, fish, eggs, beans and nuts. These foods are good sources of protein, iron and the B group vitamins. In particular, red meat such as roast beef is a good source of iron.

How much should I have?
Eat two servings a day, but choose low-fat varieties.

SUBWAY® says…
To keep fat intakes down, fill your SUBWAY® sandwich with chicken, turkey, lean ham or lean beef. Research shows that a good intake of protein can help to control your appetite by keeping you fuller for longer after eating, so choosing one of these fillings is a good option if you want to lose weight.

Fatty and Sugary Foods
Foods in this group include oils, butter, margarine, mayonnaise, oily salad dressings, cakes, biscuits, crisps, sugar, sweets, chocolate and sugary soft drinks. Unlike the other four main groups, it’s not necessary to eat foods from this group every day as they’re high in fat and/or sugar, and are often poor sources of other nutrients. These foods can still be included in moderation as they add variety to our diets, but they shouldn’t replace foods from the four main groups.

How much should I have?
You can include these foods as part of a balanced, healthy diet – but in small amounts!

SUBWAY® says…
We don’t use butter or margarine in our sandwiches and this helps to keep the fat content down. Ask for your sandwich to be topped with Fat-Free Honey Mustard or Sweet Onion dressing, or Light Mayonnaise, to reduce the calorie and fat content further.

This press release was distributed by ResponseSource Press Release Wire on behalf of McKenna Townsend PR in the following categories: Children & Teenagers, Men's Interest, Health, Women's Interest & Beauty, Food & Drink, for more information visit