Turkey Submarine Sandwich with Cheese, Lettuce, Tomato and Spread (1 Arby's Sub)

Choose a smaller sandwich or eat half now and save the rest for later to reduce the carbohydrate load at one time.

Ask for a thin whole-grain or sourdough roll, or make it an open-faced sandwich; avoid white rolls, wraps, and sweet breads.

Keep the turkey, cheese, lettuce, and tomato, and add non-starchy vegetables such as cucumber, spinach, peppers, or onions for more volume and fiber.

Replace sweet or creamy spread with mustard, vinegar, olive oil, or avocado; request no added sugar sauces.

Pair the sandwich with a side salad or raw vegetables instead of chips, fries, cookies, or a sugary drink.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help blunt the post-meal rise.