Is Jersey Mike’s Healthy?

Jersey Mike’s is a popular sandwich chain that has been around since 1956. With over 2,000 locations across the United States, it’s hard to miss their brightly colored logos and mouth-watering menu options.

While Jersey Mike’s prides itself on using fresh ingredients and baking bread in-house daily, many people may wonder whether or not their sandwiches are actually healthy. In a world where fast food chains are often associated with greasy burgers and oversized fries, can Jersey Mike’s really be considered a healthy option?

This is a valid question, as more and more people are becoming health-conscious and trying to make better choices when eating out. It’s important to know what you’re consuming and how it’s impacting your overall health and well-being.

“Let food be thy medicine and medicine be thy food.” -Hippocrates

In this article, we will explore whether or not Jersey Mike’s can fit into a healthy lifestyle, taking into account factors such as calorie count, sodium content, and ingredient quality. So, if you’re curious about whether or not Jersey Mike’s can be part of your healthy eating plan, keep reading!

The Ultimate Guide to Healthy Eating at Jersey Mike’s

Introduction to Jersey Mike’s Healthy Eating Options

Jersey Mike’s is an American submarine sandwich chain that offers a variety of healthy options on its menu. From fresh ingredients to low-calorie choices, there are many ways to maintain a healthy diet while dining at this restaurant.

In this guide, we will discuss the different ways you can make healthier choices when ordering from Jersey Mike’s menu.

The Importance of Making Healthy Food Choices

Making healthy food choices is crucial for maintaining good health and preventing chronic diseases such as obesity, heart disease, and diabetes. According to the Centers for Disease Control and Prevention (CDC), a healthy diet should be rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.

When eating out at restaurants like Jersey Mike’s, it can be challenging to stick to healthy options due to high calorie and fat content in some menu items. It is essential to choose wisely and make informed decisions about our food choices even when eating out.

Key Nutrients to Look for in Jersey Mike’s Menu Items

There are several key nutrients to look for when ordering from Jersey Mike’s menu:

• Protein: Opt for lean protein choices such as turkey, grilled chicken, roast beef, and tuna fish, which are rich in protein and low in saturated fats.
• Vitamins and minerals: Add more veggies to your sub to increase vitamin and mineral intake; lettuce, onions, tomatoes, peppers, carrots, and cucumbers are great options.
• Fiber: Choose whole-grain bread over white bread to increase fiber intake, which keeps you full for longer periods.
• Healthy fats: Opt for avocado or olive oil as a healthy fat instead of mayo, which is high in unhealthy saturated fats.

In addition to these key nutrients, it’s essential to check the nutritional information before ordering. Jersey Mike’s displays calorie and nutrition information on its website and mobile app.

“The key to eating healthily at restaurants like Jersey Mike’s is having a plan before you walk through the door,” advises registered dietitian Andrea N. Giancoli.

Giancoli further suggests opting for smaller portions by choosing half sandwiches, avoiding processed meats, such as salami or pepperoni, and ordering your sub without cheese or sauces.

By following these tips, you can easily make healthier choices when dining out at Jersey Mike’s. Remember that moderation is always key, and treats are okay every now and then!

Discover the Best and Worst Menu Items at Jersey Mike’s

If you’re someone who loves sandwiches, then you must have visited Jersey Mike’s at least once. With their freshly baked bread and delicious meat options, it’s no surprise that this sandwich chain has such a devoted following. But is Jersey Mike’s healthy? Let’s take an in-depth look at their menu to find out.

Top 3 Healthiest Menu Items at Jersey Mike’s

There are plenty of healthy choices available on the Jersey Mike’s menu. Here are some of our top picks:

• The Turkey Breast Sub: This classic sandwich option is made with sliced turkey breast, provolone cheese, lettuce, tomato, and onions. Opt for wheat bread to make this sandwich even healthier!
• Grilled Veggie Wrap: If you’re looking for something vegetarian or vegan-friendly, consider the grilled veggie wrap. It features grilled peppers and onions tangy slaw, tomatoes, and avocado spread wrapped up in a spinach tortilla.
• Oatmeal Raisin Cookie: In terms of desserts, go for the oatmeal raisin cookie instead of heavier options like cake or brownies. It still satisfies your sweet tooth without going overboard on calories.

3 Menu Items to Avoid for a Healthy Diet

While there are plenty of healthy choices available, there are also menu items that should be avoided if you’re trying to maintain a healthy diet. Here are three of them:

• Giant Club Supreme: Although the name sounds tempting, this loaded sandwich contains ham, prosciutto, bacon, and mayonnaise — all together packing nearly 1,000 calories! To stay healthy, avoid any sandwiches labeled “giant” or “supreme.”
• Chipotle Cheesesteak: This sandwich contains over 1,000 calories and 5 grams of trans fat. Go for something without the heavy sauce and cheese if you’re trying to maintain a healthier diet.
• Chips and Soda Combo: If you’re looking to cut back on carbs or sugar, it’s best to avoid ordering chips and soda as your meal combo. Instead, opt for healthier sides like apple slices or carrots and water instead.

The Hidden Calories in Jersey Mike’s Menu Items

Even items that seem healthy at first glance can often hide surprising amounts of calories or sodium. Let’s take a look at some menu items with hidden nutritional drawbacks:

• Tuna Salad Sub: While fresh tuna may be healthy, the version used in this sub is mixed with mayonnaise which adds extra calories and fat. Additionally, the white bread used for the sub isn’t the healthiest option either!
• Buffalo Chicken Wrap: Although chicken is typically a lean protein source, the buffalo sauce added onto this wrap increases its calorie count by almost double. Not to mention, it also has high levels of sodium — so make sure to drink plenty of water after eating it.
• Sausage Breakfast Sandwich: Starting off your day right usually means having a hearty breakfast, but many breakfast sandwiches are loaded with calories. The sausage breakfast sandwich from Jersey Mike’s is no exception, containing nearly 800 calories and 30 grams of saturated fat.

Meals to Choose for Specific Dietary Restrictions

If you have certain dietary restrictions or preferences, it can be challenging to find meals that cater to your needs at fast-food restaurants. Here are some Jersey Mike’s menu items that might work for you:

• JJ Gargantuan Unwich: This sandwich is wrapped up in lettuce instead of bread, making it a great gluten-free or low-carb option for those with dietary restrictions.
• The Veggie Sub in a Tub: If you’re looking for keto-friendly options, the veggie sub without the bread served in a salad bowl is a good choice.
• The Grilled Chicken Salad: For those on a low-calorie diet, this salad contains just over 300 calories and is loaded with greens and lean protein.

So, Is Jersey Mike’s healthy? The answer is yes — but only if you choose wisely from their menu. Make sure to avoid oversized portions, heavy sauces, and sides that are laden with carbs or sugar. With these tips in mind, you can still enjoy a delicious meal at Jersey Mike’s while sticking to your health goals!

How to Customize Your Sandwich for a Healthier Option

Sandwiches are a popular choice for many people, whether it’s for lunch or dinner. However, not all sandwiches are created equal when it comes to nutrition. Some sandwich options can be high in sodium, low in fiber and protein, and contain refined grains. With some simple swaps, you can customize your sandwich to make it a healthier option.

Choosing the Right Bread for Your Sandwich

The type of bread you choose for your sandwich can have a significant impact on its nutritional value. Choose whole-grain bread, which is higher in fiber and nutrients than white bread. Whole grain bread contains the bran, germ, and endosperm of the wheat kernel, while white bread only uses the endosperm. According to Harvard Health, consuming more whole grains can help lower the risk of heart disease, stroke, and obesity.

You can also consider other options such as sprouted bread, which is made from sprouted grains like wheat, barley, or spelt, and has a texture similar to that of whole-grain bread. Another option is sourdough bread, which is fermented and has less sugar and fewer calories than regular bread. When choosing a bread option, pay attention to the ingredient list and avoid added sugars or preservatives.

Healthy Protein Options for Your Sandwich

Protein is essential for maintaining muscle mass and keeping you feeling full after a meal. When choosing protein sources for your sandwich, opt for lean meats like turkey or chicken, or vegetarian options such as tofu or tempeh. Avoid processed meats like salami or bologna, which are high in saturated fats and sodium.

You can also add healthy fat options to your sandwich such as avocado, which is high in monounsaturated fats and helps reduce the risk of heart disease. Nut butters or hummus can also be used as additional protein options for a plant-based sandwich.

Adding Nutritious Toppings and Condiments to Your Sandwich

Toppings and condiments can add flavor to your sandwich, but they can also sneak in added sugars and sodium. To keep your sandwich healthy, choose nutrient-dense toppings such as fresh veggies like cucumbers, tomatoes, and spinach. You can also consider adding sprouts for an extra crunch or herbs like basil or cilantro to boost the flavor.

When it comes to condiments, look for lower-sodium options like mustard or hot sauce instead of high-calorie dressings. Hummus, avocado spread, or pesto are also excellent alternatives to popular condiments like mayonnaise or ranch dressing that can pack on calories without adding much nutritional value.

Reducing Calories and Sodium in Your Sandwich with Smart Choices

To reduce the calorie and sodium content of your sandwich, you can skip the cheese or opt for reduced-fat versions if you must include them. For those who love sandwiches with fries, try replacing them with healthier sides like veggie sticks. Be mindful of portion sizes when building your sandwich and avoid supersizing portions or ordering double meat.

You can also ask for a no salt added option at restaurants like Jersey Mike’s, which offer low sodium menu items like turkey and roast beef subs. Checking out nutrition information before placing orders is another way to make informed decisions that fit with any involved dietary restrictions.

“Eating well means living well.” – Pooja Makhija

Making smart choices for customizing your sandwich will have positive impacts on your health and wellness. With endless ingredient options available in delis and supermarkets, prepare yourself to create a healthy sandwich eatery that fits your lifestyle.

Tips and Tricks for Eating Healthy on-the-go at Jersey Mike’s

Planning Ahead: What to Do Before You Visit Jersey Mike’s

If you want to eat healthy while dining at Jersey Mike’s, it is essential that you plan ahead. We recommend checking the menu online before visiting the restaurant in-person or using a meal delivery service. This not only allows you to choose healthier options but also helps save time once you arrive.

You should also consider packing some healthy snacks beforehand. A small bag of nuts or an apple can help curb your appetite and reduce the temptation to order unhealthy food items.

“By taking a few minutes to prepare for your trip to Jersey Mike’s, you can set yourself up for success when it comes to making healthier choices.” -Dr. Lisa Young, registered dietitian nutritionist and author of Finally Full, Finally Slim.

Smart Ordering Strategies for a Quick and Healthy Meal

Now that you’ve arrived at Jersey Mike’s, it’s time to focus on ordering smart to stay healthy. Here’s what we suggest:

• Choose lean proteins such as grilled chicken or turkey instead of processed meats like salami or bologna.
• Add extra veggies to your sandwich or wrap to increase fiber and nutrient content.
• Avoid high-calorie condiments like mayo or ranch dressing. Instead, opt for mustard, vinegar, olive oil, or hummus for added flavor.
• Go easy on cheese. Mozzarella or provolone are better choices than cheddar or Swiss due to their lower fat content.
• Skip the bread altogether and opt for a salad bowl with protein and veggies if you’re watching carbs.

“Eating healthy at fast-food restaurants is all about making informed decisions and asking for modifications that work with your dietary needs.” -Keri Gans, registered dietitian nutritionist and author of The Small Change Diet.

Remember, it’s okay to indulge every once in a while. But choosing healthier options even at fast food chains like Jersey Mike’s can greatly benefit your overall health goals in the long run.

What to Avoid When Ordering at Jersey Mike’s for a Healthier Meal

For those who are health-conscious, finding healthy meal options while eating out can be tricky. Luckily, sandwich chain Jersey Mike’s offers several choices that won’t derail any diet plans. However, not everything on their menu is a healthier option. Here are some things to avoid when ordering at Jersey Mike’s for a healthier meal.

High-Calorie Sandwiches and Meal Combinations to Avoid

In general, choosing smaller portions with less meat or cheese will help you consume fewer calories at Jersey Mike’s. Avoid sandwiches that contain white bread, such as the giant club supreme and super sub. A 7-inch serving size of these subs can have up to 1,370 calories and 25 grams of fat. Instead, opt for wheat bread and lean protein sources like turkey breast, chicken, or roast beef.

Avoid also meal combinations such as “Mike’s Way Original” which includes provolone cheese, ham, prosciuttini, cappacuolo, salami, and pepperoni. It contains almost 1,000 calories and has more than your daily recommended limit of saturated fat. Choosing lettuce wraps instead of bread or ordering a mini size sub would be better if you want to indulge in the same flavor without overdoing it on calories.

Unhealthy Toppings and Condiments to Skip

If you love toppings on your sandwich, watch out for calorie-dense ingredients like mayonnaise, oil, and cheese. Mayo-based spreads like ranch dressing or chipotle mayo alone can add over 200 calories to your sub. Mustard instead of mayonnaise on your choice of sub could save up to 80 calories per serving. For cheese lovers, go for milder or lower-fat options like Swiss cheese.

Additionally, adding extra veggies and choosing low-calorie toppings can help keep the calorie count down. Instead of provolone cheese, opt for shredded lettuce, tomatoes, peppers, onions, or other vegetables that are rich in nutrients and add color to your sandwich while helping you stay healthy.

Soups and Sides to Avoid for a Healthy Meal

Although Jersey Mike’s has plenty of side dishes available, some of them may contain high amounts of sodium and fat that could negate any intentional benefits gained from selecting healthier meat choices. Soups offered by Jersey Mikes such as New England clam chowder and broccoli cheddar soup have cream bases which make them high in calories, saturated fat as well as sodium.

For sides, avoid potato chips or fries which are relatively high in calories or jersey shore’s favorite items like fried dough with cinnamon sugar. There is no harm in opting for baked chips or pretzels if you need something crunchy alongside your sub. You can also choose healthier alternatives like apple slices or yogurt with fruit instead of sugar-laden desserts.

Drinks to Watch Out for at Jersey Mike’s

Choosing wisely when it comes to liquid intake can also make a big difference. Sugary drinks can be full of empty calories that add up quickly and contribute to weight gain. Cream-based coffee drinks made under iced caramel macchiato or pumpkin spice latte are popular but highly unhealthy with high levels of added sugars.

Instead, go for unsweetened teas or water flavored with natural fruits and herbs, low-sugar sports drinks, or low-fat milk. It is essential always to ask for the nutritional content information and ingredient labels before making drink orders if health concerns like calorie control prompt you to track tea consumption carefully. Overall making smart choices when ordering at Jersey Mike’s can turn the most indulgent subs and soups into something healthier. Their menu is flexible to cater to your needs, be it calorie count or preference-based, but keep in mind that choosing a healthy option while eating out requires some effort on your part. By carefully selecting ingredients and portion sizes and avoiding additives like high-fat dressings and sugary drinks, you can indulge in delicious sandwiches without derailing your diet plan.

Expert Advice: A Nutritionist’s Take on Eating at Jersey Mike’s

Jersey Mike’s is a popular fast-food chain restaurant that specializes in submarine sandwiches. Many people are concerned about the healthiness of these meals but eating out can be convenient and doesn’t have to compromise your nutrition goals if done right. To shed light on this topic, we consulted with a registered dietitian – Devora Grynspan MS RD CDN.

Nutritionist Tips for Ordering a Healthy Meal at Jersey Mike’s

If you’re looking to make healthier choices while dining at Jersey Mike’s, it’s important to pay attention to the details such as portion sizes and ingredients used in each sandwich. Here are some tips recommended by our expert:

• Choose whole-grain bread instead of white bread for more fiber content, which promotes fullness and helps control blood sugar levels.
• Trim down on calories and saturated fat by opting for lean protein options like turkey or chicken breast instead of meatballs or steak.
• Avoid extra cheese, mayo, and other high-fat condiments as they can quickly increase calorie intake; try using mustard, vinegar, lemon juice, and/or herbs instead. Also, request dressings and sauces on the side so that you can regulate how much goes into your sandwich.
• Go heavy on veggies as they provide needed vitamins, minerals, fiber, and volume without adding many calories. Choose from lettuce, spinach, tomatoes, onions, cucumbers, peppers, olives, jalapeños, or pickles.
• Watch out for sodium content – most sandwiches contain over 1,000mg of sodium which is close to half of daily requirements. You can reduce your salt intake by removing the pickles and ordering half of the usual amount of meat.

It’s important to also consider that Jersey Mike’s offers kid-sized subs, which contain fewer overall calories. Additionally, they have an ‘In a Tub’ option where you can get your sandwich contents in a bowl instead of bread – this can be particularly relevant for people who avoid gluten.

How to Make Jersey Mike’s a Part of a Balanced Diet Plan

While eating at Jersey Mike’s can certainly fit into a healthy meal plan, it’s important to keep in mind that food choices outside of fast-food should meet nutrient requirements as well. Choosing healthier options while dining out will not provide all the essential nutrients we need in our daily diet; balance is key.

Aim for balanced meals throughout the day – incorporating foods from various sources like fruits, vegetables, whole grains, lean protein, legumes, low-fat dairy, and healthy fats. Devora Grynspan emphasizes “the importance of satiating the nutritional needs from our diet beyond caloric value”. Eating nutrient-dense meals helps our bodies function properly and protects against chronic diseases like hypertension, diabetes, and heart disease.

“When it comes to making healthy choices, it comes down to thinking ahead, being mindful during menu selection, and attaining variety”, says Devora Grynspan.

If you’re short on time or don’t enjoy cooking, there are other options for healthy and convenient meals such as meal delivery services, pre-packaged salads, snack boxes, and fruit cups which are great alternatives when you’re out and about.

Choosing wisely while eating out can be feasible with some precautionary measures such as using nutrition facts available online or reading food labels beforehand. With plenty of healthier choices at restaurants today, consumers can still indulge in tasty meals without throwing nutrition completely out the window.

Frequently Asked Questions