Breakfast of coffee.
Lunch of a Subway 6-inch turkey sub, a diet soda,
and small bag of baked potato chips or pretzels.
Dinner of a Subway foot-long Veggie Delite sand-
wich, a diet soda, and small bag of baked potato
chips or pretzels.
Fogle ordered sandwiches filled with lettuce,
green peppers, banana peppers, jalapeno peppers,
and pickles. Fogle omitted cheese and condiments
that contained fat like mayonnaise and oil. Instead,
he used condiments like spicy mustard or vinegar.
He alternated ordering the sandwiches on wheat or
white bread, the choices that Subway offered at the
time.
The sandwiches that Fogle ate were on Subway’s
‘‘Seven Under 6 Grams of Fat,’’ menu. In the spring of
2007, that list of subs consisted of a ham sandwich,
roasted chicken breast, subway club, sweet onion
chicken teriyaki, turkey breast, turkey breast and ham,
and the Veggie Delite.
Nutritional information
Sandwiches were served on wheat bread and con-
tained lettuce, tomatoes, onions, green peppers, pickles,
and olives. According to the Subway 2007 ‘‘ Nutritional
Guide,’’ the 6-inch turkey breast sub was 280 calories
and had 4.5 grams of total fat and 4 grams of dietary
fiber. The Veggie Delite sandwich was 230 calories for a
6-inch sandwich. The half-foot sub had 3 grams of total
fat and 4 grams of fiber. The 6-inch sandwich provided
two servings of vegetables, and the footlong sub con-
tained twice that amount. According to the nutritional
guide, Subway based those portions on amounts des-
ignated by the NationalCancerInstitute.
The guide published in 2007 described the nutri-
tional content of all Subway sandwiches and offerings
that included salads, fruit, chips, and cookies. Fogle ate
baked potato chips. The 1.125-ounce bag of Baked!
Lay’s potato chips had 130 calories and 1.5 grams of
fat, according to the guide. A similar sized bag of Rold
Gold Classic Tiny Twist pretzels had 110 calories and I
gram of fat. Fogle drank Diet Coke, which had no
calories.
Subway’s guide also included information about
Fresh Fit meals for children and adults. The adult ver-
sion consisted of a low-fat 6-inch sub, a bag of baked
chips, apple or raisins and 1% low-fat white milk,water,
or a diet drink. The Fresh Fit for Kids meal consisted of
a min-sub, a fruit juice box or 1% low-fat milk, and a
bag of apples or raisins.
Subway cautioned in the guide that Fresh Fit
options should not be considered a diet program.
The sandwich chain and Fogle acknowledged that a
nutritionally balanced diet and exercise were impor-
tant components of a healthy lifestyle.Exercise and weight maintenance
Fogle began walking when he was physically able
to do so. He started with walking to class and then
began walking to do errands and around the large
Indiana University campus. He added more exercise
through activities like taking the stairs instead of the
elevator. Fogle advised prospective dieters to find an
activity that they enjoyed. He liked walking, and reg-
ularly walked 1.5 miles (2.4 kilometers). After reach-
ing his goal weight, Fogle continued to walk and also
participated in activities like the Heart Walk, an
American Heart Association fundraiser.
Fogle weighed 190 pounds (86.1 kilograms) when
he began doing the Subway commercials in 2000. He
had maintained that weight as of the spring of 2007.
Fogle said he maintained that weight by walking and
limiting his daily food intake to 2,000 calories. HisKEY TERMS
Body Mass Index—Also known as BMI, the index
determines whether a person is at a healthy weight,
underweight, overweight, or obese. The BMI can be
calculated by converting the person’s height into
inches. That amount is multiplied by itself and then
divided by the person’s weight. That number is then
multiplied by 703. The metric formula for the BMI is
the weight in kilograms divided by the square of
height in meters.
Calorie—The nutritional term for a kilocalorie, the
unit of energy needed to raise the temperature of
one liter of water by one degree centigrade at sea
level. A nutritional calorie equals 1,000 calories.
Carbohydrate—A nutrient that the body uses as an
energy source. A carbohydrate provide 4 calories
of energy per gram.
Edema—Swelling caused by caused by the build-
up of fluid in the body’s tissues.
Fat—A nutrient that the body uses as an energy
source. Fats produce 9 calories per gram.
Fiber—A complex carbohydrate not digested by
the human body. Plants are the source of fiber.
Protein—A nutrient that the body uses as an energy
source. Proteins produce 4 calories per gram.Subway diet