6 Inches Veg Shammi (Subway) (1 Serving)

Have the 6-inch Veg Shammi with water or unsweetened tea/coffee; avoid sugary drinks, juice, and regular soda.

Choose a whole-wheat or multigrain bread option if available, and ask for extra non-starchy vegetables such as lettuce, cucumber, tomato, capsicum, onions, or spinach.

Avoid sweet sauces such as sweet onion, honey mustard, ketchup, and teriyaki; use mint chutney, mustard, vinegar, lemon, or unsweetened yogurt-based sauce instead.

Add a protein side such as plain Greek yogurt, paneer, tofu, egg, or a small handful of almonds to slow the rise after the meal.

Keep chips, cookies, desserts, and extra bread out of the same meal; if still hungry, add a salad without sweet dressing.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.