There is great interest in artisanal breads, and there are many different options in the marketplace. But be sure to look for breads made with whole grains. Whole grain, as the name implies, contains all of the grain – the fibre-rich bran, the vitamin and mineral packed germ, and the starchy endosperm. Eating whole grains is associated with lower risk of heart disease, diabetes and certain cancers. When grains are processed or refined the bran and germ are removed, taking most of the fibre, B vitamins, vitamin E, trace minerals and antioxidants with them. White bread is made from refined flour.
| When choosing bread, don’t assume that it’s whole grain. Just because the bread is brown doesn’t necessarily mean that it’s whole grain – it could have an ingredient like molasses giving it its brown colour. Also don’t assume that ‘whole wheat’ means whole grain. In Canada, bread can be called whole wheat as long as it has 95 per cent of the grain intact. But the other five per cent that’s removed includes much of the germ and some of the bran, so most of the healthy nutrients are lost, too. Read the ingredient label and make sure it says “whole grain” – whole grain wheat, whole grain rye, etc. And don’t be fooled by fancy sounding names like “cracked wheat”, “stone ground” or “multigrain” – these are not necessarily whole grain. Again, read the label! For variety and visual appeal, look for whole grain versions of other bread products like naan, pita, bagels or tortillas. |
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What’s between the breads?Including a source of protein in a sandwich is a good idea, because protein is filling, so your customers are likely to find the sandwich satisfying. To cut down on sodium, use leftover meats from other dishes, such as roast beef or chicken, rather than deli meats – and if you do use deli meat, look for lower sodium varieties. Cheese is popular and contributes protein as well as calcium and vitamin D. Look for lower fat cheese, ideally less than 20 per cent MF (milk fat). Remember that fresh cheese is lower in sodium than processed. Another way to cut down on fat is by mixing fillings like egg, salmon or tuna with low fat yogourt or lower fat mayonnaise, rather than the full fat version. Get creative with meat alternatives. Hummus (made from chickpeas), bean spreads and nut butters are tasty and nutritious, and can appeal to customers looking for a change. You can also use avocado spread or non-hydrogenated margarine for a heart healthy alternative to butter. Whole grain pitas are a great option because you can fill them with lots of fun and interesting ingredients like edamame, seeds and beans, along with veggies and greens for a tasty, nutritious alternative to a traditional sandwich. Top it up!Toppings are a great chance to really augment the nutrition in your sandwich offerings. Filling sandwiches with fresh, colourful veggies is a great, low-cal way to add fibre, vitamins and minerals. For a change from traditional leaf lettuce, try nutrition-packed greens like arugula, baby spinach or kale, adding variety in flavour and texture. Sliced peppers, shredded beets or carrots, or grilled veggies like zucchini or eggplant are also great additions. Finally, add flavour without adding fat or sodium using fresh herbs like basil or coriander. Be creative. Customers love a new twist on an old favourite. And if it’s also nutritious – it’s the best of both worlds! See also:
Devon Peart is a Registered Dietitian with a Masters in Community Nutrition, and the Collaborative Program in Women’s Studies, from the University of Toronto. She is a consulting dietitian, writer and Huffington Post blogger. Devon worked for six and a half years for the Heart and Stroke Foundation of Canada’s former Health Check Program, first as Business Development Manager at the national level and then as ON Program Manager. Devon has also provided nutrition counseling in individual and group settings, facilitated workplace nutrition education, worked with child nutrition programs, and in health promotion in a hospital setting. | ||
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