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portion control

Get Heart Healthy with Subway’s Savvy Dietician

Written on June 11, 2013 at 1:57 pm , by

Heart-healthy options are poppin’ up all over the Subway menu. (Photo courtesy of Subway.com)

Written by Chloe Metzger, editorial intern

It’s no secret that Subway is known for being one of the healthiest fast-food options in the industry (who could forget Jared’s larger-than-life weight loss?). But as of last year, it’s also the first of its kind to receive the stamp of approval by the American Heart Association. So what does that mean for you? More nutritious (and tasty!) bang for your buck.

In fact, Subway recently got 16 AHA-approved meals on its menu. To bring you expert nutritional know-how for your crazy-busy summer, we chatted with Subway’s Corporate Dietician of 13 years, Lanette Kovachi, RD. She knows it can get difficult to stay on track while on-the-go, and facing a variety of fast-food choices is no joke. “When it comes to eating out, people get overly hungry and end up choosing a restaurant where they’re not going to get good options,” Kovachi explains. “They’re in dire-hunger mode, and they just go for that indulgent sandwich or meal, or they eat too many portions.” The trick, she says, is not letting yourself become too ravenous. When that happens, “your body takes over and craves more calories and fat.”

But when you’re on the brink of an I’ll-eat-absolutely-anything-right-now-level of hunger, limiting portions and staying satisfied is easier said than done. To keep from succumbing to the pitfalls of dining out, curb your cravings by eating fresh fruit right before chowing down. Kovachi recommends snacking on apples: “They fill you up and take off the edge.” It’s no surprise, then, that apple slices are a staple item on Subway’s menu. “It’s not exciting,” she admits, “but they’re quick to grab and cost-friendly.”

Of course, we can’t always find a Subway when we’re on the road and hunger pangs strike. Then, it’s all about moderation: “When you order out, just try to think about what’s a sensible portion,” Kovachi suggests. “Even if you’re feeling really hungry, know that ordering half of what you really want is still going to satisfy your cravings.”

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Featured Fitterati: Healthy Eating Blog Skinny Taste

Written on June 26, 2012 at 2:18 pm , by

Gina creates healthier versions of traditionally fatty fare.

In case you missed it, each Tuesday for the next six weeks, we’re highlighting one category of winners from our Fitterati Blogger Awards! This week, grab your aprons because we’re talking healthy eating blogs.

Gina Homolka

  • 42, Oceanside, New York

For the past four years on her blog, Skinnytaste, Gina has been testing and tasting healthy recipes. To keep things fresh, she doesn’t just focus on dinner. Gina shares slimmed-down options for every occasion (you’re covered at the Fourth of July barbecue, holiday cocktail party and Valentine’s Day date) or time of day. Readers can’t get enough of her recipes—check out Pinterest for proof.

Portion control trick “I fill my plate with a salad, which leaves less room for more calorie-dense protein and carbohydrates. My plate never looks empty, so I never feel deprived.”

My healthy indulgence “Plain baked or grilled bananas taste just like bananas foster without all of the butter! For a treat, serve them with a scoop of frozen yogurt.”

Favorite fat-cutting tip “Greek yogurt makes a great swap for mayonnaise in salad dressings, spreads and dips. Try it in my lightened-up tzatziki.”