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Mark Blackwell is SUBWAY® restaurants weight loss hero in the land "Down Under." Mark, a school teacher from Adelaide, lost 43 kg after being inspired by Jared Fogle to develop a diet of his own design that included SUBWAY® sandwiches.
In many countries, the SUBWAY® menu highlights a selection of sandwiches that are low in fat and under 350 calories. You can incorporate these sandwiches into your diet and exercise program in your pursuit to maintain a healthier and balanced lifestyle.

Throughout the years, the SUBWAY restaurant chain has earned a well-respected reputation for offering customers a better alternative to traditional greasy and fatty fast food. The following are some tips to lower the fat, calories, sodium and increase the fiber in your next SUBWAY meal.

To Reduce Fat and Calories
  • Many vegetables are naturally low in calories and fat free. Request items such as raw vegetables, banana peppers, jalapeno peppers, or pickles.
  • Limit the amount of cheese, bacon and creamy dressings used.
  • Ask for mustard or vinegar instead of mayonnaise or oil.

    To Reduce Sodium
  • Limit items such as cheese, bacon, salt, mustard, mayonnaise, jalapeno peppers, olives and pickles.
  • Top your sandwich with vegetables such as lettuce, tomato, green peppers and onions.
  • Try the Olive Oil Blend and vinegar on your salad instead of dressing.

    To Increase Fiber
  • Make sure to include lots of vegetables on your sandwich or salad.
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