Grilled Ham, Cheese and Tomato Panini (1 Panini)

Use a smaller portion: have half the panini and pair it with a non-starchy salad or extra tomatoes instead of chips or fries.

Choose dense pumpernickel or 100% rye bread for the panini, ideally thin-sliced, rather than typical white panini bread.

Add more protein and fiber without adding sweet sauces: extra lean ham, chicken, egg, leafy greens, mushrooms, or peppers can help slow the meal’s impact.

Skip sweetened condiments such as honey mustard, chutney, barbecue sauce, or sweet chili sauce; use mustard, pesto in a small amount, or herbs instead.

Eat the panini after or alongside a fiber-rich starter such as a salad with olive oil and vinegar, rather than when very hungry.

Take an easy 10–20 minute walk soon after eating, if safe and appropriate for you, to help reduce the post-meal rise.