Panini (1 serving)

Order a half panini or split it, and pair it with a large non-starchy salad dressed with olive oil and vinegar.

Choose a filling rich in protein and fat, such as grilled chicken, turkey, tuna, eggs, mozzarella, or avocado; avoid breaded fillings and sweet sauces.

Ask for pumpernickel or dense whole-grain rye bread when available, and avoid white rolls, focaccia, brioche, and oversized ciabatta.

Add fiber-rich vegetables to the panini, such as spinach, arugula, tomatoes, peppers, mushrooms, or zucchini.

Skip fries, chips, sugary drinks, and dessert with the meal; choose water, sparkling water, or unsweetened tea instead.

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