The Eating Buddy – Bread, ummy bread

Ok you walk into your grocery store and walk to the WALL of BREAD. I mean seriously I remember when I was growing up there was white bread and it usually had the name Wonder on it. Today you look at the wall and think which one do I pick? In fact I am hearing to cut back on bread, so maybe I should try a bagel, no wait those are bad for you too. Well at least I know the one’s that say whole wheat are healthy or are they? The questions just go on forever and ever.

Well relax it is not that hard, just follow these three easy rules and the bread you pick should be pretty good for you.

1. Calories and Fiber – Yes this means you have to look at the little chart on the package, sorry, look for high fiber, low calories. If the fiber is low what that means that bread is stripped of its natural nutrients. High calories, I am guessing you know what that means.
2. Sugar - Bread is not a COOKIE! Look for a low amount of sugar (I hope that one is pretty obvious)
3. Whole Grains - Watch out there is marketing in the term Whole Grains. Just because the package states in big letters “9-grain”, Multi-grain” does not make them healthy or better. Look for 100% whole grain, or better yet look at the ingredients. The first ingredient should be something like “whole-wheat”, “whole grain”, “whole oats” or even “whole rye”. NOT ENRICHED….

Now I know what you are thinking, great he wants us to eat cardboard. Well in some cases you are right, there are some pretty nasty tasting breads out there. My only word of advice is you may have to go through a few loaves until you find one that you like.

The bad words or phrases when looking over the bread selection

1. Made with whole grains - usually what that means is there are some whole grains in there, but there are usually whole lot more of the bad things in the loaf versus the whole grains.
2. Enriched flour – Means there is more human involvement in making the bread or another word PROCESSED!
3. Bleached flour -Ah why would you put anything in your body that is bleached? Bleach is a chemical, right?

The Bagel!

The biggest problem that bagels have is well… they are big. These babies have been super sized over the years in fact a “typical” bagel found in a grocery store or bakery equals 4 to 5 servings size.

• Large Bagels should be no more than 250 calories.
• Mini Bagels (yes they make mini bagels) should range around the 75 calorie mark.
• It may not be the bagel, but it might be what you put on the bagel – Example a large bagel with full-fat cream cheese can equal a doughnut in saturated fat.
• Flavored bagels = sugar, watch it!
• Healthiest = 100% Whole Wheat
• Least healthiest = Plain White

You got nice Buns!

• 100% Whole Wheat buns are the healthiest
• Better have the hamburger or dog without the bun (saves you 120 to 240 calories)
• Look for fiber and less sugar

The sandwich is on a rolls (Sandwich Rolls)

• Usually a sandwich rolls are dangerous, usually the portion size is two servings so double the calories when you have one.
• Look for rolls with less than 220 calories.
• You can easily make a healthy sandwich very unhealthy

English Muffins

• Best choice of all bread categories.
• Generally offer more nutrients and minerals than other bread choices.
• Look for light multi-grain muffins

Bakery Muffins

• How about this, RUN THE OTHER WAY!
• In many cases having a doughnut is better than a muffin, even though the muffin might have bran or fruit in them.
• The problem is size, size and size.

Pita’s

• Just because they are generally skinnier than two pieces of bread doesn’t mean they are better.
• Just as you look for the healthier bread, the same precautions should be made.
• Look for 100% whole wheat and 170 calories or less.

Wraps and Flatbreads

• Generally a good choice compare to the typical sandwich bread.
• That does not mean you can drop your guard, smart choices.

Last tips for weight loss:

• A sandwich doesn’t always need two pieces of bread
• Try a burger or dog without the buns
• Need a bagel watch what is on the top
• Smaller is better
• More fiber and less sugar
• No Muffins for you! Please!

Until next time this is Your Fitness Buddy…