6 Inches Italian BMT (Subway) (1 Serving)

Order the Italian B.M.T. as a salad bowl instead of a 6-inch sub, with extra non-starchy vegetables such as lettuce, spinach, cucumber, peppers, tomatoes, and onions.

If you keep the sandwich, ask for an open-faced version or remove part of the bread to reduce the refined-carbohydrate portion.

Choose oil and vinegar, mustard, or a small amount of mayo instead of sweet onion, teriyaki, honey mustard, or other sugary sauces.

Add protein and fat from the meats, cheese, avocado, or olives, and avoid adding chips, cookies, or a sugary drink alongside it.

Drink water or unsweetened tea with the meal, then take a 10–20 minute easy walk afterward if medically appropriate.

Use your glucose readings to compare bread versus salad-bowl versions and adjust portions with your clinician if large spikes continue.