Subway Salad (1 piece)

Choose a salad base of leafy greens and non-starchy vegetables, such as spinach, lettuce, cucumber, tomato, peppers, and onions; avoid adding croutons or tortilla strips.

Add a substantial protein portion such as grilled chicken, turkey, eggs, tuna, or tofu to slow digestion and improve fullness.

Use oil-and-vinegar, olive oil, or a small amount of mayonnaise-based dressing rather than sweet onion, honey mustard, teriyaki, or other sugary sauces.

Skip high-sugar toppings such as dried fruit, sweet chutneys, and sugary pickles; choose avocado, olives, cheese, or seeds in moderate portions instead.

Ask for dressing on the side and use only a small amount, since dressing can be the main source of hidden sugars in a salad.

Take a 10–20 minute easy walk after eating and avoid pairing the salad with a cookie, chips, sweet drink, or bread.