Subway (1 piece)

Choose a Subway salad bowl with grilled chicken, turkey, tuna, or eggs instead of a sandwich, and add plenty of non-starchy vegetables such as lettuce, spinach, cucumber, tomatoes, peppers, onions, and pickles.

Ask for no sweet onion, teriyaki, barbecue, honey mustard, or other sugary sauces; use vinegar, mustard, or a small amount of oil-based dressing instead.

Add avocado, cheese, or extra protein to slow absorption and make the meal more filling.

Skip cookies, chips, regular soda, sweetened tea, juice, and sugary coffee drinks; choose water, sparkling water, or unsweetened tea.

Eat the protein and vegetables first, and eat slowly; if you choose bread, consider eating only half of it and save the rest for later.

Take a 10–20 minute easy walk after the meal, if it is safe for you, to help reduce the post-meal rise.