personal training in rockford mi

bad-habits-men

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.

Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

Your Fitness and Nutrition Coach,

David

right advice

If you post a question on “How Do I Lose Weight And Get In Shape?” on Facebook or any social media outlet. You will get advice from about 30+ unqualified people. People will try to sell you on weight loss shakes, energy drinks, body wraps, weight loss challenges, and DVD programs. Yet do these people have your best interest in mind? Or do they see dollar signs as soon as you post your question?

You need to ask yourself:


1) Are these people fit and healthy themselves?

2) Do these people have any qualifications and social proof (other than a recycled overused picture of someone they never met)

3) Is this person really interested in helping or is their main objective to sell you their inferior product or service at a superior price?

Since, I entered the Fitness and Nutrition field over 15 years ago I have dedicated myself to talk the talk and walk the walk.

Why you should trust myself and my services:

1) I eat and exercise the same way I preach others should. I don’t say you should eat healthy, frequent and balanced meals from the most natural sources and ingredients possible…and then and turn around and eat junk food and fast food every day (or ever). I recommend cooking, preparing, planning and eating most of your meals at home and I also do it myself day in and day out. I dont push or sell overpriced low quality supplements that you don’t need. (I do however recommend a quality whole food vitamin and quality protein powder that could conveniently fill in the gaps of your nutrition if your diet plan is lacking protein and vitamins- However they are NOT needed to be successful). I don’t recommend soda/pop, alcohol, drugs, pre/post workout supplements, soy protein, energy drinks, and also I abstain from them all myself. Though you might catch me once or twice a month having whatever I want when I eat out at a restaurant or event I still almost always do my best to make a good choice. :-)

2) I have plenty of success stories and social proof from my fitness and nutrition programs. Go to my webpage
www.davidmodderman.com and you will see dozens of real people and clients with success stories, before and after pictures, and video testimonials of real people sharing their success with my programs and also success stories from some of the same national programs I have run.

3) The day I entered this field my main goal was to help people get results and reach their goals with the most effective and efficient exercise and nutrition information available, and do be a beacon of understandable truth. To never let people take the easy road of quick fixes, and gimmicks that would be a waste of time and money. If something doesn’t work and I feel its a scam or not effective I will tell you it is and also why.

To The Day I Die I Will Continue To Preach Real Food and Real Exercise. I will have my clients and followers best interest in mind and NOT just how they can fill my wallet.

Your Fitness and Nutrition Coach,

David Modderman

Which has more impact on weight loss?

Diet versus Exercise for weight loss

You know you need to eat the right foods and get regular exercise to lose weight. But when the thought of early morning workouts at the gym is overwhelming and the idea of counting calories is making you think twice about getting healthy, you may wonder, “Do I really have to do both? Could I only do one or the other and still see the results I want?”

What your question boils down to is this: Is diet or exercise more effective in the weight loss battle? Many people have asked the same question. Here’s the answer.

By a Landslide

For someone whose goal is to lose weight, diet is the clear winner. When it comes to weight loss, studies show that diet generally accounts for 75 percent of your success and exercise only pitches in 25 percent. This is good news. Think about it: it’s a lot easier to cut a few hundred calories in your diet each day than it is to burn the same amount with exercise. Would you rather skip that third piece of pizza or run a couple miles to burn it off?

One study of more than 700 people found that those who dieted and didn’t exercise lost 23 pounds in 15 weeks. Those who exercised without dieting only lost six pounds in 21 weeks.

This means it’s time to start taking your diet seriously if you want to lose weight. Watch your calorie intake and find a balanced diet plan that you can stick with for the long run. Yes, low-carb or crash diets will lead to fast results, but can you sustain such a diet for the rest of your life? Of course you can’t. So instead of crashing and burning, eat a diet that includes lean protein, healthy fats, whole-grains, fruits, and veggies and eliminate the junk.

If you cut enough calories, you’ll still lose weight even if you never set foot in a gym. Just don’t reduce your calories to an unsafe level. Women should eat at least 1,500 calories a day and men a few more.


It’s Still Important

Just because you can lose weight through diet alone doesn’t mean you don’t have to exercise. Physical activity is an essential part of health, long life, and weight management—not to mention faster weight loss. People who exercise in addition to eating a healthy diet lose more weight than those who diet alone.
Exercise not only burns calories, but it aids in weight loss in several other ways.

First, it’s an effective way to manage stress so you won’t be as likely to eat in response to your emotions. Second, it boosts your metabolism so you’ll burn calories more efficiently. Third, exercise builds muscle. The more muscle you have, the more calories you burn. Fourth, exercise helps your body lose fat, build muscle, and strengthen bones. Weight loss from diet alone often means a loss of bone density and muscle rather than fat. Lastly, people sleep better when they exercise. Since sleepy people are prone to overeat to stimulate their brains, working out regularly is your best bet against sleepy-time eating you’ll regret the next morning.

You may be tempted to lose weight through diet alone, but keep in mind the statistics for lasting weight loss through diet alone aren’t very hopeful. Only a small percentage of dieters are able to keep their weight off long term. Most find their weight constantly fluctuating as they go from one diet to the next. But those who use a combination of diet and exercise to lose weight have a much greater chance of keeping the weight off for at least a year.

Keeping It Fun

Exercise doesn’t have to be a dreaded chore. Find an activity you enjoy and make it a regular part of your life.

~Your Fitness and Nutrition Coach,

David Modderman

I got inspired by all the feed back I got from the some emails I sent out a few days ago about how so many people fail at their New Year weight loss resolution and end up right back where they were when they started, or worse fatter.

And in that same email I went on to explain the four factors why most people fail at their new year weight loss resolution.

-Your goals are probably un-realistic and so you’re already setting yourself up for failure.

-You’re unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.

-Your goals are unclear.

-You lack support. Because the going WILL GET TOUGH and your support system is what will see you though to your goal.

And so as far as I’m concerned new year resolutions stink!

I have a ton of clients who I help lose weight and get in better shape. And one of the things I teach them from day one is that you can achieve whatever you want to achieve, whenever you want it.

You don’t need permission from anyone. And you don’t need to wait for a new year. So just dump the idea of resolutions and let me tell you about my New Year Revolution weight loss and get back into shape program.

So that’s what I’m calling it; The New Year Revolution Program!

Let me give you some details of the New Year Revolution weight loss and get back into shape program.

I’ve designed the program to overcome the four fail factors mentioned above.

It’s a six week body transformation program specifically designed to burn fat and tone muscles while you workout with me and then to give you the coveted “after burn” effect so you can burn more fat once you leave here.

“After burn” is the state of heightened metabolism that takes place after a really good workout when certain variables take place during the workout session. In fact it’s scientifically proven that you can go into after burn and torch more calories for as much as 18 hours after a workout.

Each workout session is designed to put your body into “after burn” to help get the most fat loss during the six week program.
You’ll also get a customized meal plan to follow, designed to burn even more fat without restricting calories (this is NOT a diet) it’s a fat loss eating program simple and easy.

The New Year weight loss Revolution starts on Monday, January 13th.

Here’s the best part! I want to make sure this program is within reach of anyone who wants to lose weight, burn fat, tone up, get support and reach your ideal weight.

So…I have come up with 3 options…..

*And online (distance learning) coaching option for those who don’t live close and just want the information and to start getting results from a far.

*A personal one on one option in my studio face to face with yours truly. (requirement- a meeting minimum of once per week for 6 weeks)

*A small group (in person) option (2-4 people per meeting) who want to do it together and get a discount per person (requirement-a meeting minimum of once per week for 6 weeks)

Now in addition to this being the most awesome weight loss program EVER. I’m doing one more thing for you…

I’m going to back it up with my own money.

What I mean by this is, I’m so confident that you’re going to lose weight and be totally happy with my new New Year Revolution weight loss and get back into shape transformation program….. that I’m going to give you a full refund at the end of the six week program you can honestly say you followed the program from beginning to end and didn’t feel it was worth it.

Fair enough?

I don’t see anyone else making that promise.

This online option is almost FULL and this post is going out to hundreds of people my list.

SO Don’t DELAY!

Your Fitness and Nutrition Coach,

David Modderman

PS- I am NOT accepting everyone into this program. There are a few things you must do to qualify for this six week weight loss fitness program. You have to agree to be committed to following the program for the full 6 weeks (including the exercise and nutrition plan given to you) and also promise me to NEVER have a new year resolution again, okay? Because YOU can achieve anything you want, whenever you want!

I see it daily in real world and on social media sites. People are running, walking, biking, rollerblading, skipping and some even frolicking through a dewy meadow. However, there still seems to be this fear or lack interest in men and women doing weight training to improve their health. Running and aerobic exercise will always seem to take precedent over lifting weights.

First I need to you to ask yourself is why are you running ? If you’re running because you like to run and enjoy the feeling it gives you that’s great, good for you. if you’re running because you have a goal of running a 5k, 10k, or a half or full marathon to say you did it and get this sense of accomplishment then more power to you. However, if you’re strictly running because you think this is the best and most efficient way to get in shape, get back in shape, stabilize blood sugar, increase or get back your metabolism, and lose fat (not weight) and keep it off long term……..well then you just might be misinformed.

I am sure you hear these two words quite often “In Moderation”. I have never cared for these two words because I usually see people use these two words as an excuse to slack off or because they are already going over board in regards to exercise and even food. We live in a society that many believe “MORE” is almost always better.

We want to have exercise not in moderation but in “Balance” running excessively with no concern for your muscle is not a very effective approach to long term health and lasting changes in body composition.

I see far too many people running, and running and running and they have no goal in mind but to run more and farther and this will somehow eventually give them the body of their dreams or great health. Will it? Lets see some of the effects of long term running on the body.

Effects of Long Term Running:

    Good Short Term Effects

Has the potential to burn fat
Can improve stamina and endurance
Can improve speed
Can Improve mood
Can strengthen heart and cardiovascular system (if done moderately)

    Bad Effects (Short Term and Long Term)

Breaks Down (Burn) Muscle Tissue (if excessive)
Produces Scar Tissue around heart (long term)
Raises cortisol and accelerates aging (short and long term)
Raises inflammation and oxidation stress
Destroys ankle and knee joints (if excessive and on a hard surface over time)
Comprises immune system
Causes metabolic damage
Decrease reproductive size and function

Effects of Long Term Strength Training:

Good effects:
Builds and strengthens muscles
Increases Metabolism and burns fat
Strengthen Bones and Joints
Strengthens heart
Strengthens other internal organs
Strengthens immune system
Increases and improves bone mass (helping prevent osteoporosis)
Helps prevents and treats diabetes
Helps prevent Parkinson’s disease
Increases Testosterone levels

Risks of Weight training
-More supervision is required as the risk of injury is greater.
-Certain exercises, such as lunges or incline bench press, can be difficult to perform.
-There is a need for lower back support, or strong back and abdominal muscles, when performing certain free weight exercises such as squats and or any standing overhead barbell presses.
-There is a lot more to remember about how to do each exercise safely and correctly.
-Free weights can seem intimidating.

Yet, all the above risks for weight training can be reduced or completed eliminated by working with a qualified and competent trainer or coach.

So don’t assume I am saying running is bad but is it the best and only thing to do to see great results in health and body composition? NO. Does it come with far more risks if done in excess? YES.

It’s not only my opinion but backed my science that the most efficient way to improve health, body composition (not just weight), and overall fitness is a BALANCE of resistance training, “moderate” cardiovascular exercise (i.e. 3-5 times per week for 30 minutes), and supportive nutrition. Balance is the key. If you’re running almost daily and currently not happy with your weight on the scale or more important the way your body looks and feels then you should add in some consistent resistance training and a proper nutrition plan. How much weight training? A minimum of 2 days per week full body is recommended to start but I would strongly suggest working up to 3-5 days per week.

Don’t know where to start? Need help with a properly designed resistance training program you can do at home or at the gym? I offer in person or distance (online) fitness and nutrition coaching if you dont live near me.

GET BALANCED GET RESULTS!

Your Fitness and Nutrition Coach,

David Modderman

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Do You Eat Enough Fruits and Veggies?

One of the biggest nutritional mistakes people make outside the gym is focusing on getting lots of protein for muscle recovery and starches for energy but then not getting enough fruits and vegetables.

I’m sure when you were a child your mother always told you to eat your fruits and vegetables! Why was this so important? This was so important because she new and was taught that fruits and vegetables were so important for you to grow up healthy and strong.

Now that you are older and full grown many of you have abandoned the fact that you still NEED your fruits and vegetables every day!

Why are fruits and vegetables so important? Lets take a look at some of the health benefits of fruits and vegetables:

-Fruits and vegetables are LOADED with fiber, vitamins and minerals that are crucial for tissue growth, repair and many other important body functions. The fiber, vitamins and minerals in fruit and vegetables are also shown to help treat, and prevent many chronic diseases like cancer, Alzheimer’s, heart disease and stroke!

– Fruits and vegetables are full of many phytochemicals that are important for optimal mental function. Do you suffer from depression, or attention disorders? Eat your fruits and veggies!

-Fruits and vegetables provide an alkaline load to the blood. Since proteins and grains present acids loads to the blood. Eating fruits and vegetables every meal will help prevent an acid/alkaline imbalance. Too much acid and not enough alkaline means loss of bone strength, and muscle mass, which means more body fat!

– Fruits and vegetables will help fill you up and control your appetite and blood sugar which in turn will help with maintaining energy and fat burning.

Make sure to get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

You can not go wrong with eating fruits and veggies every meal! I recommend 2-3 servings (1/2 cup) of fruits and vegetables at each and every meal. This would be around 10-15 servings if you eat frequent supportive meals.

How do you get that many servings? Email me and I will talk to you about getting a quality green supplement or whole food vitamin.

Your Fitness and Nutrition Coach,

~David Modderman

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As a fitness and nutrition expert for the last 12 years I have seen many people make the same fitness and nutrition mistakes over and over. Many after all these years are still not being properly educated on the things they must do to see the best results in and outside of the gym or workout. Some are receiving the education but not applying it.

Over the next week I will be sharing the “The 5 Mistakes People Make at the Gym” If you take this information and apply it and correct these mistakes you could make some serious leaps with your fitness success. On the other hand if you just read them and think “That won’t work for me” you are probably right……………..because nothing will WORK UNLESS YOU DO.


Mistake #1- Doing only cardio and no resistance training

Ninety –Five percent of the people I work with, who contact me, or I talk to at the gym usually want to do one of 3 things:

1) Lose visible fat (not just weight)
2) Build Lean Muscle (or their words tone up)
3) Look and feel better (about themselves and in the mirror)

No matter your specific goals adding resistance training to your weekly workout is crucial for long term success. A proper resistance training program should be the foundation of any individual who wants to see results and changes in the way their body looks and feels. Resistance training if done properly and is balanced with the right nutrition is great for building and maintaining your lean muscle tissue. Your lean muscle tissue is literally your fat burning engine, without muscle your body can not even burn very much fat if any during your cardio/aerobic sessions. Muscle is an active tissue that can help your body burn calories all day long even at rest.

I am amazed how many people who contact me say they want to lose fat/weight yet they are training to run some 25k race. If your goal is to run that’s great but training for a marathon and losing fat/weight are two separate goals in which you must have two separate strategies and plans in place to be successful and each. One must also realize running long distance is not effective for long term fat loss (not just weight). Studies show excessive cardio can actually breakdown muscle and cause your body to store more fat in the long run. I have never met anyone who lost excessive amounts of fat and kept if off by just doing cardio. Sure you will burn lots of calories by running for 45 minutes then taking a cardio class for another hour afterward, yet it’s a seriously flawed strategy if you’re seeking the best possible results and having a very efficient fat burning workout.

I personally recommend that cardio sessions do not exceed 30-45 minutes if your main goal is fat loss. How much weight training should one do? I personally believe most need 3-4 days of weight/resistance training per week to see the maximum benefits. These benefits include increased lean muscle tissue, increase in metabolism, increased muscle strength and endurance, and increase in bone mass. The 1-2 days of resistance training per weeks is very common and a good start (some is better than none) yet it is not enough. If you go to the gym for an hour 3 times per week then 30 minutes of resistance training and 30 minutes of cardio is using that hour much more efficiently than just do cardio for one hour alone. Lift weight, use body resistance, challenge and protect your lean muscle and your body composition will thank you for it!

MISTAKE #2 Coming Soon!

Your Fitness and Nutrition Coach,

~David Modderman

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GOALSYou must have a goal and focus point to see results!

Are you going to the gym or exercising every day just to maintain your current level of health and fitness? Or are you exercising everyday just to get into shape? If you want to see positive changes in your body just coming to the gym or “working out” probably will not be enough to see results. I see people everyday just working out with no plan in mind. Just because you are doing cardio doesn’t mean you are burning fat, and just because your lifting weights it doesn’t mean your building muscle. Cardio has the potential to burn fat as well as lifting weights has the potential to build muscle, but its not a given. If your nutrition is not in check and your not doing things the right way you can actually prime your body to burn muscle and store more fat! Yikes! All that effort of going to the gym and exercising at home could be in vain!

You should have a specific goal each time you plan to exercise. You should know what you will be doing, how much, for how long, and what you’re trying to accomplish that day, week, month, etc. A written plan of what you will be doing each day or that week could be very helpful. If you don’t have a goal then how will you know when you have reached the point where you are satisfied? If you are going to the gym just to “exercise” and go through the motions of a workout you might not be using your time very wisely.

You should have a specific goal whether it’s to build strength and muscle, strengthen your core, build endurance, or lose fat. These are all good goals but you must also make sure you are following a successful strategy (the Right Exercise and Nutrition) that will help you reach this specific goal. If your goal is fat loss following your typical low calorie diet with lots of aerobic activity could be the worst thing to do. One must build muscle first to effectively lose fat and keep it off. My recommendations are having a program designed specially for you or follow a program that is scientifically proven to get results. If your getting your workout or diet from a magazine or DVD you could be wasting your time thinking this program or diet will give you long term individual results.

Lastly, you must make sure you are changing the focus of your workout regularly, for example I have many of my clients focus on strength for 2 weeks, then endurance for 4 weeks, and fat loss for 4 weeks. Each phase we have a specific workout and nutrition plan designed specifically for this goal. Any program that you’re following the same focus point or goal for too long could be putting your body into a tailspin. The program’s my clients are following are constantly changing so their body cannot adapt to it. To see a summary of my programs please visit: REAL RESULTS PROGRAM

Having a specific goal and focus point is the only way to see continuous REAL results.

To Your Success,

Your Fitness and Nutrition Coach,
~David Modderman

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(UPDATED MARCH 31ST 2015)

I get questions about Subway quite frequently. “Is Subway a healthy choice for Supportive Eating?” “Is Subway is really as good and healthy as they advertise??”

There are worse things out there but if you think these meals are healthy because its supported by “The Biggest Loser TV Show” and many doctors then think again! All the meats, breads, and even condiments are severely PROCESSED. Meaning they have huge list of ingredients and have had many things added to them or take away from their once natural state.

Subways is low fat but its doesn’t mean it can’t make you fat. Remember processed foods digest much quicker than natural foods and your body will burn little to no calories digesting them.

Subway once a week is probably better than McDonald’s but not by much.

We want to avoid things like: high fructose corn syrup, enriched and bleached flours, dextrose, corn syrup, SOYBEAN OIL..and GUESS WHAT? THEY ARE IN THERE!

The average Subway 6 inch meat sandwich has somewhere between 600-1400 mg of sodium!

See here for yourself: http://www.subway.com/nutrition/nutritionlist.aspx

SUBWAY LIKES TO FOCUS ON CALORIES AND FAT GRAMS ON THEIR SITE AND NUTRITION INFORMATION WHICH ARE IMPORTANT TO SOME DEGREE. HOWEVER YOU HAVE TO DO A LITTLE MORE DIGGING TO FIND WHAT THE INGREDIENTS OF THESE FOODS REALLY ARE.

Take a look at how processed these ingredients are:

Bread Ingredients

9-GRAIN WHEAT Whole wheat flour, enriched flour (wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), yeast, sugar, wheat gluten, contains 2% or less of: calcium carbonate, soybean oil, salt, wheat, rye, yellow corn, oats, triticale, brown rice, barley, flax seed, millet, sorghum, refinery syrup, vitamin D2, sunflower lecithin, natural flavor, honey, ascorbic acid, yeast extract, enzymes. Contains Wheat. (updated March 2015)

GARLIC BREAD (NEW) Subway® Italian Bread, yellow corn meal, salt, dehydrated garlic, spices (including mustard), whey, natural flavor, corn maltodextrin, sugar, butter [cream, salt], guar gum, soybean oil, citric acid, extractives of annatto & turmeric, and not more than 2% silicon dioxide added (as anticaking agent). Contains milk. (updated March 2015)

FLATBREAD, MULTIGRAIN Whole wheat flour, water, yeast, soybean oil, sugar, contains less than 2% of the following: whole wheat, oats, nonfat dry milk, whole grain barley, salt, whole grain triticale, rye flakes, chia seeds, amaranth seeds, to preserve freshness (calcium propionate), leavening (sodium acid pyrophosphate, baking soda, monocalcium phosphate), wheat germ, flaxseed, whole grain yellow corn meal, oat fiber, enzyme, sea salt, yeast extract, ascorbic acid, wheat starch. Contains wheat and milk. (updated March 2015)

FLATBREAD, WHITE Enriched wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid, malted barley flour, ascorbic acid), water, yeast, soybean oil; contains 2% or less of: nonfat dry milk, wheat gluten, salt, sugar, calcium carbonate, dough conditioners (oat fiber, calcium sulfate, and enzymes), baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), calcium propionate, flavor (sea salt, yeast extract, natural flavors), and Vitamin D2. Contains milk and wheat. (Updated March 2015)

HEARTY ITALIAN BREAD Subway® Italian bread and yellow cornmeal. Contains wheat. (updated March 2015)

HONEY OAT BREAD Subway® 9-Grain Wheat Bread, honey oat topping (organic cane juice solids, rolled oats, diced soy nuts, honey solids, wheat starch, sunflower oil, salt, caramel color, and natural flavor). Contains soy and wheat. (updated March 2015)

ITALIAN (WHITE) BREAD Enriched flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, yeast, sugar, contains 2% or less of: soybean oil, calcium carbonate, wheat gluten, salt, sunflower lecithin, ascorbic acid, yeast extract, Vitamin D2, enzymes. Contains wheat.

ITALIAN HERBS & CHEESE BREAD Subway® Italian Bread, Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, artificial color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin [a natural mold inhibitor]), garlic powder, corn maltodextrin, long grain rice powder, salt, toasted bread crumbs (wheat flour, dextrose, modified wheat starch, sugar, salt, yeast, caramel coloring, paprika), US Product Ingredients (Revised March 2015) spice, parmesan cheese solids (milk, cheese, cultures, salt, enzymes, calcium chloride), cellulose), modified palm oil, oregano, natural and artificial flavor (including butter extract), sunflower oil, whey, gum arabic, citric acid, yeast extract, lactic acid, calcium lactate, disodium phosphate and not more than 2% silicon dioxide added (as anticaking agent). Contains milk and wheat.

MONTEREY CHEDDAR BREAD Subway® Italian Bread, Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, artificial color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). Contains milk and wheat.

PARMESAN/OREGANO BREAD SUBWAY® Italian Bread, garlic powder, corn maltodextrin, long grain rice powder, salt, toasted bread crumbs (wheat flour, dextrose, modified wheat starch, sugar, salt, yeast, caramel coloring, paprika), spice, parmesan cheese solids (milk, cheese, cultures, salt, enzymes, calcium chloride), cellulose), modified palm oil, oregano, natural and artificial flavor (including butter extract), sunflower oil, whey, gum arabic, citric acid, yeast extract, lactic acid, calcium lactate, disodium phosphate and not more than 2% silicon dioxide added (as anticaking agent). Contains milk and wheat.

ROASTED GARLIC BREAD (Note this is not the NEW Garlic Bread – ingredients for this bread are listed on previous page) Subway® Italian Bread, Roasted Garlic Topping (yellow cornmeal, salt, sugar, green bell pepper, sodium diacetate, dehydrated garlic, spices, onion powder, soybean oil, paprika, disodium guanylate, disodium inosinate, ascorbic acid, natural flavor, soy lecithin, and not more than 2% calcium silicate (as anticaking agent). Contains soy and wheat.

SOURDOUGH Enriched flour (wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), water, yeast, wheat gluten, sugar, contains 2% or less of: fermented wheat flour, salt, soybean oil, dextrose, fumaric acid, sunflower lecithin, lactic acid, enzymes, ascorbic acid. Contains wheat.

WRAP Bleached enriched wheat flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, soybean oil, hydrogenated vegetable oil (contains one or more of the following: cottonseed oil, soybean oil) with mono- and diglycerides added, potato starch with monoglyceride, sugar, contains 2% or less of the following: salt, vital wheat gluten, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), monoglycerides and citric acid to preserve freshness, fumaric acid, sodium bicarbonate, dough conditioner (wheat flour, calcium sulfate, sorbic acid), sodium propionate and potassium sorbate (preservatives). Contains wheat.

(Breads previously on the menu and still in some Subway locations)

Italian Bread – Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil. Contains soy and wheat.

Wheat Bread (this is NOT Whole Wheat)– Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil. Contains soy and wheat.

MEAT/EGG INGREDIENTS

BACON SLICES Pork, water, salt, sugar, natural smoke flavor, sodium phosphates, sodium erythorbate, sodium nitrite, smoke.

BMT® MEATS: Genoa Salami: Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite. Ham: Ham cured with: Water, dextrose, 2% or less of modified food starch, salt, potassium lactate, seasoning [potassium chloride, pork stock, sugar, yeast extract, salt, lactic acid, fructose, sunflower oil, cysteine hydrochloride, calcium lactate, modified food starch, flavors, grill flavor (from sunflower oil), polysorbate 80, rendered pork fat, and smoke flavor], sodium phosphate, sodium diacetate, sodium erythorbate, sodium nitrite, caramel color.

CHICKEN BREAST PATTY Chicken breast with rib meat, water, chicken flavor (Sea salt, sugar, chicken stock, salt, flavors, canola oil, onion powder, garlic powder, spice, chicken fat, honey), potato starch, sodium phosphate, carrageenan.

CHICKEN BREAST STRIPS Boneless skinless chicken breast with rib meat, water, contains 2% or less soy protein concentrate, modified potato starch, sodium phosphate, potassium chloride, salt, maltodextrin, yeast extract, flavors, natural flavors, dextrose, caramelized sugar, paprika, vinegar solids, paprika extract, chicken broth. Contains soy.

CHICKEN STRIPS (Teriyaki glazed): Subway Chicken Breast Strips (see above), teriyaki glaze (water, corn syrup, soy sauce (water, wheat, soybean, salt, sodium benzoate [a preservative]), rice vinegar, modified corn starch, sugar, tomato paste, ginger, vinegar, garlic, sesame oil, sesame seed, salt, dehydrated green onion, dehydrated red bell pepper, natural flavors, autolyzed yeast extract, dehydrated garlic, sodium benzoate (a preservative), spices, citric acid, soybean oil, dry yeast (torula), dehydrated onion.). Contains soy, wheat and sesame.

COLD CUT COMBO: Turkey Bologna: Mechanically separated turkey, water, contains less than 2% of: salt, corn syrup solids, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, flavorings. Turkey Ham: Cured turkey thigh meat, salt, contains less than 2% of: potassium lactate, brown sugar, sodium tripolyphosphate, dextrose, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite, water. Turkey Salami: Dark turkey, mechanically separated turkey, water, salt, contains less than 2% of: potassium lactate, sugar, sodium tripolyphosphate, dextrose, spice and flavorings, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite.

EGG OMELET PATTY (Regular): Whole Eggs, Egg Whites, Water, Nonfat Dry Milk, Premium Egg Blend (isolated pea product, salt, citric acid, dextrose, guar gum, xanthan gum, extractive of spice, propylene glycol and not more than 2% calcium silicate and glycerin to prevent caking), Soybean Oil, Butter Alternative (liquid and hydrogenated soybean oil, salt, soy lecithin, natural and artificial flavors, beta carotene (color), TBHQ and citric acid added to protect flavor, dimethylpolysiloxane (antifoaming agent added), Salt, Beta-Carotene (color). Contains eggs, milk and soy.

EGG WHITE OMELET PATTY Egg whites, artificial butter oil (soybean oil, artificial flavor), modified corn starch. Contains less than 2% of the following: dicalcium phosphate, salt, xanthan gum, white pepper. Contains eggs.

HAM (Black Forest) Ham cured with: Water, dextrose, 2% or less of modified food starch, salt, potassium lactate, seasoning [potassium chloride, pork stock, sugar, yeast extract, salt, lactic acid, fructose, sunflower oil, cysteine hydrochloride, calcium lactate, modified food starch, flavors, grill flavor (from sunflower oil), polysorbate 80, rendered pork fat, and smoke flavor], sodium phosphate, sodium diacetate, sodium erythorbate, sodium nitrite, caramel color.

MEATBALLS Beef, water, bread crumbs [toasted wheat crumbs (enriched wheat flour {wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid}, sugar, salt, soybean oil, yeast)], textured soy protein concentrate, seasoning (dehydrated onion and garlic, salt, spice, dehydrated parsley, soybean oil), soy protein concentrate, Romano cheese (made from pasteurized part-skim cow’s milk, cheese cultures, salt, enzymes). Marinara Sauce: tomatoes, tomato puree (water, tomato paste), sugar, soybean oil, modified food starch, salt, dehydrated onions, spices, onion powder. Contains milk, soy, and wheat.

ROAST BEEF Roast beef, water, salt, dextrose, corn syrup, sodium phosphates, and spice extractive. Coated with: salt, dextrose, caramel color, pepper and garlic powder.

SEAFOOD SENSATION SEAFOOD SENSATION Alaskan Pollock, water, Pacific Whiting, cornstarch, potato starch, wheat starch, sugar, sorbitol, contains 2% or less of the following: Snow crabmeat, natural and artificial flavors, refined fish oil, egg whites, carrageenan, spices (allspice, bay, black pepper, cardamom, cassia, celery, clove, ginger, mace, nutmeg, red pepper), salt, modified potato starch, calcium carbonate, sodium tripolyphosphate, tetrasodium phosphate, citric acid, color (titanium dioxide, carmine, paprika oleoresin and caramel Color). Subway® regular mayonnaise. Contains egg, fish, shellfish, soy, and wheat.

Ham: ham (cured with water), salt, dextrose, modified food starch (from corn), sodium phosphates, sodium erythorbate, smoke flavoring, and sodium nitrite.

Turkey Breast – Turkey breast, turkey broth, contains 2% or less of: carrageenan, dextrose, modified food starch (derived from corn), salt, seasoned salt (salt, sodium diacetate, flavoring), sodium lactate, sodium phosphate. * Browned in soybean oil.

Turkey Bologna – Mechanically separated turkey, water, contains less than 2% of: salt, corn syrup solids, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, flavorings.

Turkey Ham – Cured turkey thigh meat, salt, contains less than 2% of: potassium lactate, brown sugar, sodium tripolyphosphate, dextrose, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite, water.

Turkey Salami – Dark turkey, mechanically separated turkey, water, salt, contains less than 2% of: potassium lactate, sugar, sodium tripolyphosphate, dextrose, spice and flavorings, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite.

STEAK Seasoned beef (beef, water, modified corn starch, salt, dextrose, sodium phosphate, autolyzed yeast and hydrolyzed corn protein), water, seasoning (sugar, salt, dextrose, modified corn starch, tomato powder, caramel color, onion, garlic, natural flavors, lemon powder [lemon juice, maltodextrin], citric acid).

TUNA Tuna, Subway® regular mayonnaise, water, salt. Contains eggs and fish.

VEGGIE PATTY Vegetables (mushrooms, water chestnuts, onions, carrots, green bell peppers, red bell peppers, black olives), textured vegetable protein (soy protein concentrate, wheat gluten, water for hydration), egg whites, cooked brown rice (water, brown rice), rolled oats, corn oil, calcium caseinate, soy sauce (water, soybeans, salt, wheat). Contains 2% or less of onion powder, corn starch, salt, hydrolyzed corn, soy, and wheat protein, autolyzed yeast extract, natural flavors from non-meat sources, sugar, soy protein isolate, spices, garlic powder, dextrose, jalapeño pepper powder, celery extract. Contains soy, wheat, egg, milk.

CHEESE

AMERICAN CHEESE (processed) Milk, water, cream, cheese culture, sodium citrate, salt, sorbic acid (preservative), citric acid, tetrasodium pyrophosphate, soy lecithin, enzymes. Contains soy and milk.

CHEDDAR CHEESE Cultured pasteurized milk, salt, enzymes, annatto color. Contains milk.

MONTEREY CHEESE BLEND (shredded) Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, annatto color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). Contains milk.

PARMESAN CHEESE Parmesan cheese (cultured pasteurized part-skim milk, salt, enzymes), powdered cellulose added to prevent caking. Contains milk.

PEPPERJACK CHEESE Cultured pasteurized milk, jalapeno peppers, salt, calcium chloride and enzymes. Contains milk.

PROVOLONE CHEESE Cultured pasteurized milk, salt, enzymes. Contains milk.

SWISS CHEESE (sliced) Part skim milk, cheese culture, salt, enzymes. Contains milk.

VEGETABLES

AVOCADO PUREE Avocado pulp, water. ascorbic acid.

BANANA PEPPERS Banana peppers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), sodium metabisulfite (preservative), yellow #5, natural flavors, polysorbate 80.

CUCUMBERS Fresh ripe cucumbers

GREEN PEPPERS Fresh green bell peppers

JALAPEÑO PEPPER SLICES Jalapeno peppers, water, distilled vinegar, salt, natural flavorings, calcium chloride, sodium benzoate (preservative).

PICKLES Cucumbers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), alum, natural flavors, polysorbate 80, FD&C yellow no. 5.

LETTUCE Fresh iceberg variety

OLIVES Ripe olives, water, salt, ferrous gluconate

ONIONS Jumbo red onions

TOMATOES Fresh red ripe tomatoes

CONDIMENTS

BUFFALO SAUCE Distilled vinegar, aged cayenne red peppers, salt, water, modified food starch, canola oil, paprika, vegetable fiber, xanthan gum, sodium benzoate (as a preservative), natural butter type flavor and garlic powder.

CHIPOTLE SOUTHWEST Soybean oil, water, chipotle sauce (chipotle pepper, water, vinegar, salt, sugar, dehydrated onion), buttermilk (cultured skim milk and milk, sodium citrate, salt), vinegar, liquid egg yolks, skim milk powder, salt, modified corn starch, sugar, dehydrated onion, phosphoric acid, xanthan gum, dehydrated garlic, dry yeast (torula), autolyzed yeast extract, lactic acid, sodium benzoate (a preservative), potassium sorbate (a preservative), dehydrated parsley, polysorbate 60, disodium inosinate, disodium guanylate, extractive of paprika, natural flavor, sucralose, calcium disodium EDTA (to protect flavor). Contains eggs and milk.

FAT FREE HONEY MUSTARD Water, sugar, prepared mustard (vinegar, water, mustard seed, salt), Dijon mustard (vinegar, water, mustard seed, salt, white wine, citric acid, turmeric, spices, tartaric acid), country Dijon mustard (vinegar, water, mustard seed, salt, white wine, spice), vinegar, modified corn starch, honey, cider vinegar, lemon juice concentrate, salt, phosphoric acid, color, xanthan gum, dehydrated onion, sodium benzoate (a preservative), potassium sorbate (a preservative), liquid egg yolks*, dehydrated garlic. Contains eggs.

FAT FREE SWEET ONION Sugar, water, corn vinegar, dehydrated onion, corn starch, modified corn starch, salt, mustard seed, spices, onion juice, poppy seed, dehydrated mince onion, potassium sorbate (a preservative), sodium benzoate (a preservative), dehydrated red bell pepper, dimethylpolysiloxane (an anti-foaming agent), cucumber juice, vinegar, celery seed.

MAYONNAISE, LIGHT Water, soybean oil, food starch-modified*, distilled vinegar, egg yolks, contains less than 2% of eggs, salt, spice, potassium sorbate* (a preservative), phosphoric acid*, calcium disodium EDTA added to protect flavor, DL-alpha-tocopheryl acetate (vitamin E), extractive of paprika, soy lecithin*, phylloquinone (Vitamin K1).* Ingredient not normally found in mayonnaise. Contains eggs.

MAYONNAISE, REGULAR Soybean oil, eggs, water, distilled vinegar, contains less than 2% of salt, sugar, spice, lemon juice concentrate, calcium disodium EDTA added to protect flavor. Contains: eggs.
MUSTARD (yellow) Distilled vinegar, water, mustard seed, salt, turmeric, paprika, spice, natural flavor, garlic powder.
MUSTARD (deli brown) Distilled vinegar, mustard seed, water, salt, spices, turmeric, natural flavor.
OIL Canola oil, extra virgin olive oil.

RED WINE VINEGAR Red wine vinegar (5% acidity), sulfiting agent.

SUBWAY® VINAIGRETTE Water, soybean oil, vinegar ,sugar, salt, modified corn starch, spices, lactic acid, hydrolyzed corn and soy protein, dehydrated parsley, xanthan gum, dehydrated garlic, potassium sorbate, sodium benzoate, autolyzed yeast extract, citric acid, dehydrated onion, calcium disodium EDTA.
Contains soy.

SALAD DRESSINGS & TOPPINGS

CROUTONS Ingredients: Enriched Flour (flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), canola oil, sugar, salt, natural and artificial butter flavor with other natural flavors, yeast, dehydrated garlic, whey, spices, nonfat dry milk, dehydrated parsley, Romano cheese (cow’s milk, cultures, salt, enzymes), lactic acid, ascorbic acid. Contains milk and wheat.

FAT FREE ITALIAN DRESSING Water, Vinegar, Sugar, Salt, Maltodextrin, Contains less than 2% of: Cellulose Gel and Cellulose Gum, Xanthan Gum, Onion*, Garlic*, Potassium Sorbate and Sodium Benzoate as preservatives, Carrageenan, Citric Acid, Red Bell Pepper, Spice, Yeast Extract, Natural Flavor, Yellow #5, Yellow #6, Sunflower Oil.

RANCH DRESSING Soybean oil, water, sugar, egg yolks, vinegar, salt, contains less than 2% of whey, onions*, buttermilk, xanthan gum, phosphoric acid, with sorbic acid and calcium disodium EDTA as preservatives, garlic*, polysorbate 60, parsley*, spice, disodium inosinate, disodium guanylate, natural flavor. *Dried. Contains milk and eggs.

FLATIZZATM

CHEESE FLATIZZATM Flatbread: Enriched wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid, malted barley flour, ascorbic acid), water, yeast, soybean oil; contains 2% or less of: nonfat dry milk, wheat gluten, salt, sugar, dough conditioners (sodium stearoyl lactylate, oat fiber, calcium sulfate, and enzymes), baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), and calcium propionate. Marinara Sauce: Tomatoes, tomato puree (water, tomato paste), corn syrup, high fructose corn syrup, soybean oil, modified food starch, salt, dehydrated onions, spices, onion powder Shredded Mozzarella: Cultured pasteurized part-skim milk, salt, enzymes, potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). Contains milk and wheat.

PEPPERONI FLATIZZATM Cheese FlatizzaTM (ingredients above). Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite. Contains milk and wheat.

SPICY ITALIAN FLATIZZATM Cheese FlatizzaTM (ingredients above).
Genoa Salami: Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices,
corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite. Contains milk and wheat.

VEGGIE FLATIZZATM Cheese FlatizzaTM (ingredients above). Olives: Ripe olives, water, salt, ferrous gluconate. Peppers, Onions. Contains milk and wheat.

PIZZA(round)
CHEESE PIZZA CRUST: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, bread crumbs (bleached wheat flour, yeast, sugar, salt), soybean oil, sugar, yeast, salt, non-fat dry milk, garlic. MOZZARELLA CHEESE: Pasteurized milk, cheese cultures, salt, enzymes. SAUCE: Tomato puree (vine ripened tomatoes, salt, citric acid), water, tomato paste, soybean oil, salt, spices, garlic powder, Romano cheese (pasteurized part-skim cow’s milk, cheese culture, salt, enzymes). PARMESAN AND ROMANO CHEESE BLEND: Parmesan cheese (pasteurized part skim milk, cheese culture, salt, enzymes), Romano cheese (pasteurized cow’s milk, cheese cultures, salt, enzymes). OREGANO. GARLIC. BASIL. Contains: Milk and Wheat

COOKIES & DESSERTS

CHOCOLATE CHIP Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, semi-sweet chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, vanilla), margarine (palm oil, butter, water, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), eggs, water, molasses, baking soda, natural and artificial flavors, potassium chloride, salt. CONTAINS: Wheat, milk, eggs and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

CHOCOLATE CHUNK CONTAINS: Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, chocolate chunks (sugar, unsweetened chocolate, cocoa butter, dextrose, soy lecithin, natural and artificial flavors), palm oil, eggs, invert sugar, water, molasses, baking soda, salt, whey, natural and artificial flavor. CONTAINS: Wheat, milk, eggs and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

DOUBLE CHOCOLATE CHIP Sugar, enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), margarine (palm oil, butter, water, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), white chips (sugar, palm kernel and palm oil, nonfat dry milk, soy lecithin, vanilla), semi-sweet chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, vanilla), eggs, cocoa processed with alkali, molasses, water, natural and artificial flavors, potassium chloride, baking soda, salt. CONTAINS: Wheat, milk, eggs and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

M&M® Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, palm oil, chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, vanilla), candy pieces (milk chocolate [sugar, chocolate, milk, cocoa butter, lactose, soy lecithin, salt, artificial flavors] sugar, corn starch, corn syrup, gum acacia, coloring [includes red 40 lake, yellow 5, yellow 6, blue 2 lake, red 40, blue 1 lake, blue 1, blue 2, yellow 5 lake, yellow 6 lake], dextrin), eggs, water, molasses, baking soda, salt, whey, natural and artificial flavor. CONTAINS:
Wheat, Milk, Eggs and Soybeans. May Contain: Peanuts Due to the nature of how these cookies are displayed they may come in contact with other tree nut-containing cookies.)

OATMEAL RAISIN Sugar, enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), raisins, palm oil, oats, eggs, water, molasses, whey, baking soda, salt, natural flavor, potassium chloride, cinnamon. CONTAINS: Wheat, milk and eggs. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut- containing cookies.)

PEANUT BUTTER Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, peanut butter (peanuts, sugar, palm oil, salt), peanut butter chips (sugar, palm kernel oil, peanuts, partially defatted peanut flour, lactose, whey, anhydrous milk fat, nonfat milk, sodium caseinate, buttermilk, soy lecithin, salt, artificial flavor), margarine (palm oil, butter, water, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), eggs, molasses, invert sugar, palm oil, water, natural flavor, potassium chloride, baking soda. CONTAINS: Wheat, peanuts, milk, eggs and soybeans. Due to the nature of how these cookies are displayed they may come in contact with other tree nut-containing cookies.)

RASPBERRY CHEESECAKE Enriched bleached flour (flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, margarine (palm oil, water, soybean oil, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), white chips (sugar, palm kernel and palm oil, nonfat dry milk, soy lecithin, vanilla), eggs, raspberry bits (dextrose, palm oil, sugar, corn flour, raspberry powder, natural flavor, citric acid, blueberry and carrot extracts), Neufchatel cheese (pasteurized milk and cream, cheese culture, salt, stabilizer [carob bean and/or guar and/or xanthan gums]), invert sugar, maltodextrin, natural and artificial flavors, baking soda, potassium chloride, yellow 5. Contains: Wheat, milk, soybeans, and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other tree nut-containing cookies.)
SUGAR Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, palm oil, eggs, natural butter flavor, water, whey, baking soda, salt. CONTAINS: Wheat, milk, and eggs. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

WHITE CHIP MACADAMIA NUT Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, margarine (palm oil, butter, water, salt, mono and diglycerides, natural flavor, vitamin A palmitate, beta carotene), white chips (sugar, palm kernel and palm oil, nonfat dry milk, soy lecithin, vanilla) macadamia nuts, eggs, molasses, water, natural and artificial flavors, potassium chloride, baking soda, salt. Contains: Macadamia nuts, wheat, milk, eggs and soybeans.

Other than the veggies and maybe the tuna (YET WHERE DID THIS TUNA COME FROM?) you’re getting nothing that is good for you. The more processed the food is the less the thermic effect (calories burned during digestion) and the better chance this food will be stored as fat. Not to mention all of Subways foods sodium, chemicals, and poor ingredients long term effect on your health. You want the ingredients list of any food you buy and eat to be as small as possible. Eat real natural foods and your body composition will thank you.

Your Fitness and Nutrition Coach,
~David Modderman