Ever felt the draw of the Subway lights when you're on the hunt for a quick, nutritious lunch? Experts have previously suggested that fast-food restaurants like Subway, with its customizable menu, could be some of the healthiest outlets to choose for fast food. Being able to choose what goes into your meal is a crucial advantage, especially if you're able to pack in the vegetables.

Subway provides fantastic classic options like the 'Cold Cut Combo' and the 'Veggie Delight', but the real magic happens when you build your own. There are some choices, however, which may have greater health implications. Let’s dive deeper.

Generally, Subway’s “Hearty Multigrain” bread tends to stand out as the healthiest choice, when compared to options like the Artisan Italian, Italian Herbs and Cheese, Jalapeño and Cheddar, Flatbreads, and Wraps. This is because it has fewer calories and slightly better fiber and protein content. However, Kat Benson, a registered dietitian with Top Nutrition Coaching, puts this into perspective. The difference in health benefits between different bread options isn’t substantial, rather it's the broader diet that holds a larger impact on our health, she explained.

Instead of fretting over bread choice, consider what you are aiming to get from the meal, she suggested. If you're looking for a light bite to tide you over, consider a flatbread. If you're needing something a little more substantial, the Hearty Multigrain bread could be your go-to. Even if you prefer the Artisan Italian Bread or the Jalapeño Cheddar Bread, there’s no reason for guilt. In fact, stress about these exact details is potentially more harmful.

Bread, a standard part of many diets worldwide, often takes an unjust hit in the diet culture narrative. Providing key nutrients like fiber, it acts as a carrier for additional healthy elements in the rest of the meal such as protein, fat and more fiber. The carbohydrates in your bread are balanced out by the protein in your sandwich meat and you can introduce healthy fats with additions like cheese, mayonnaise, tuna or olives.

The Flatbread option at Subway comes with fewer calories and carbs, but it also has about half the amount of protein. It's a good choice for those who need to monitor their sodium intake due to dietary restrictions. Despite seemingly healthier appearances, the wraps are actually highest in calories and carbohydrates.

Remember, a truly balanced meal includes carbohydrates, protein and fats. A top Subway meal tip comes in the form of packing as many vegetables onto your sandwich as possible, suggests Benson. Not only does this contribute to the nutrient levels of your meal, but adds satisfying textures and flavors to your lunch.