Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato
Category: Fast Foods
Nutrition Highlights
Serving Size
Calories
296
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 154 (52.1%) |
| Protein | 93 (31.3%) |
| Fat | 47 (15.8%) |
| Total | 296 (100%) |
Serving: 6 inch sub [190g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 120 (63.1%) |
| Carbohydrate | 39 (20.3%) |
| Protein | 23 (12.2%) |
| Fat | 5.2 (2.7%) |
| Ash | 3.2 (1.7%) |
| Total | 190 (100%) |
Serving: 6 inch sub [190g]
Benefits
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Provides protein from the roast beef. Protein helps build and repair tissues throughout the body
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Contains vitamin K from the lettuce. Vitamin K is important for blood clotting and bone health
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Tomatoes are a source of vitamin C which acts as an antioxidant and supports immune function
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White bread provides carbohydrates which are the body's primary source of energy
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A balanced meal containing protein, carbohydrates, vitamins and minerals
Risks
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High in sodium which can increase blood pressure risk over time with frequent consumption
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White bread is refined and provides little nutritional value or fiber compared to whole grain bread
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Mayonnaise or other dressings used can add excess calories and saturated fat
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Lack of variety - does not contain nutrients found in other vegetables, whole grains or protein sources
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Eating out often can lead to larger portion sizes and extra calories
Additional Information
Fast foods, specifically submarine sandwiches, such as roast beef on white bread with lettuce and tomato, have become a popular choice for many individuals due to their convenience and quick preparation. However, it is important to consider both the nutritional benefits and risks associated with consuming this particular food item.
Starting with the primary attribute, roast beef is a good source of protein. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. Including protein in your diet can help promote satiety and maintain muscle mass.
On the other hand, the secondary attribute of white bread poses some nutritional risks. White bread is typically made from refined grains, which have undergone a process that removes the bran and germ, stripping away important nutrients such as fiber, vitamins, and minerals. This can lead to a higher glycemic index, causing a rapid increase in blood sugar levels and potentially contributing to weight gain and an increased risk of chronic diseases like type 2 diabetes.
Adding lettuce and tomato to the submarine sandwich provides additional nutritional benefits. Lettuce is low in calories and a good source of vitamins A and K. It also contains some fiber, although the amount may be minimal. Tomatoes, on the other hand, are rich in vitamin C, potassium, and lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and promote heart health.
However, it is important to note that fast food options often come with additional risks. Fast foods are typically high in calories, unhealthy fats, and sodium. The roast beef in a submarine sandwich may be processed and contain additives, preservatives, and high levels of sodium, which can contribute to high blood pressure and other cardiovascular issues when consumed in excess.
Moreover, fast food options like submarine sandwiches are often served in large portions, leading to excessive calorie intake. The combination of refined bread, processed meat, and high-calorie condiments such as mayonnaise or cheese can contribute to weight gain and an increased risk of obesity.
To make this food item more nutritious, consider making some modifications. Opt for whole grain bread instead of white bread to increase fiber content and provide a better balance of nutrients. Choose lean cuts of roast beef or other healthier protein options like grilled chicken or turkey. Load up on a variety of colorful vegetables, such as spinach, peppers, or cucumbers, to increase the nutrient density of the sandwich. Lastly, be mindful of the condiments you choose, opting for healthier alternatives like mustard or hummus instead of high-fat sauces.
In conclusion, while a roast beef submarine sandwich on white bread with lettuce and tomato can provide some nutritional benefits such as protein, vitamins, and minerals, it also comes with risks. These risks include the potential for excessive calorie intake, high sodium content, and the use of refined grains. By making healthier choices and modifications, such as opting for whole grain bread and adding more vegetables, you can improve the nutritional profile of this fast food item. However, it is always advisable to consume fast foods in moderation and prioritize a balanced and varied diet for optimal health.