Subway markets its sandwiches as healthy fast food. But not everything on the menu meets dietary recommendations for limiting fat and calories.

What to try: A 6-inch Subway on whole wheat without added mayonnaise, oil or cheese. Toppings include lettuce, tomato, onion, green peppers, pickles, spinach, carrots and cucumbers. Ask for chicken breast, turkey breast, ham or roast beef.

About 300 calories, 16g protein, 5g total fat, 2g saturated fat, 50g carbohydrates.

Doubling the meat brings it up to about 350 calories, 8g total fat, 27g protein, add plain vinegar (0 calories) or mustard (5 calories.)

Choose a calorie-free beverage — water, diet tea or calorie-free lemonade — to complement your meal. Use the extra money normally spent on chips or a cookie to purchase a fresh fruit snack.

What to avoid: Avoid the 6-inch tuna, at 530 calories, 31g fat, 7g saturated fat, 0.5g trans fat. Fat accounts for 53 percent of the calories in the sandwich. The Chipotle Southwest sauce adds 95 calories, with nearly all of those from fat. One cookie adds 200 to 230 calories with 90 to 108 calories from fat.