Wholegrains (germ & bran intact) contain essential B vitamins including Folic acid, Magnesium, Chromium, Potassium, Zinc, Fibre, essential Fatty Acids and Calcium. However white breads made from refined flours lose 97% to 50% of the nutrients because the germ and bran are removed. That is why ‘bread’ has gotten a bad rep.
Here is a wholegrain breakfast with a few low or healthy fat topper options.
1 Serving: See below of nutritional content
60g, 2 slices, Wholegrain Toast
Smoked Salmon, Capers, Lemon
Low Fat Cottage Cheese
Low-fat cream cheese
60g, 1 boiled egg
Smoked Trout/Salmon/Sardine Mousse
Wholegrain Toast topped with…
Choosing a Bread – 3 things to look for on the nutritional label
- Get the highest fibre per slice – compare the fibre per 100g column as the slice sizes will vary between different loafs
- Under ingredient list, select the one with highest percentage of wholegrain or wholemeal flour (e.g. 67% wholegrain) – further down the list you may see ‘wheat flour’ mentioned again which is likely to be refined. The marketing blurb on the outer packaging may say’ made with wholegrains’ but that might only be a small %. The ingredient list is legally obliged to mention the ingredients in order of largest content first. Wholegrain flour contains the germ and the bran and that is where the nutrients are and that is what you are paying for.
- Alternate your flours to keep grain variety – spelt is lower in gluten, rye is higher in fibre, oats has good soluble fibre, buckwheat is low in gluten, Amaranth is virtually gluten free, sprouted grains are easier to digest and so forth.
60g bread, 50g Smoked Salmon, 3/4 Capers, squeeze Lemon, 10g 2 level tsps low-fat mayo
Kcal 251 Fat 7g Protein 17g Fibre 4g Carb 26g
60g bread, 100g Low-fat cream cheese, 50g slice Deli Ham, 60g 1 medium Tomato
Kcals 269 Fat 5.6g Protein 26g Fibre 5g Carb 33.5g
60g bread, 60g, 1 medium boiled egg, 5g, 1 teaspoon low-fat mayo
Kcals 224 Fat 8g Protein 14g Fibre 4g Carb 26g
85g, grilled turkey rasher, butterhead lettuce, 1 medium tomato, 15g 1 tbsp Ketchup (James Whelan butchers)
Kcals 248 Fat 2.6g Protein 26g Fibre 5g Carb 35.4g