Subway

Best Choice:  The 6-Inch Roast Beef Sandwich on 9-Grain Wheat

Scan Subway’s menu for healthier options (marked as “Fresh Fit” meals). One example we like: The 6-inch Roast Beef Sandwich* on 9-grain wheat bread. This standout has 310 calories and 24g protein. For a fat-free, 35-calorie side item, opt for apple slices. Adding apples also adds 2g fiber to your meal (7g total)--about 25 percent of the daily recommendation.

Nutrient Breakdown: 310 calories, 5g fat (1.5g saturated fat), 24g protein, 700mg sodium

*Sandwich shown on Italian bread. For more nutrition facts, visit subway.com.