Five Healthy Alternatives to Bread

Five Healthy Alternatives to Bread 2017-12-04T09:36:03+00:00
Alternatives to bread

Notes about Bread

  • Bread is a staple in Australian diet
  • Good source of carbohydrates and fibre
    • White bread about 2gr of fibre and whole grain 5gr
  • 20 mins to walk off a slice of bread
  • Often bread is the vehicle to put the food in our mouth. Is there another way?
  • Criteria (per 100gr)
    • Energy: < 1500kj / 100gr
    • Fat: < 10gr total fat and < 2gr saturated fat
    • Sugars < 15gr
    • Fibre > 3gr
    • Sodium < 450mg

Proposed healthy alternatives

  • Wraps
    • High fibre
    • Fill with a lot of salad
    • Make in bulk and have each day
  • Crisp bread
    • Whole grain is best
    • Red Flags: Stay away from crackers with any of these ingredient offenders:
      • Palm oil
      • Partially hydrogenated oils (a.k.a trans fats)
      • Sugar listed as one of top 3 ingredients
      • High fructose corn syrup
      • Artificial colours
    • Best brands: Cruskits light, corn or rye
  • Corn thin/rice cakes
    • Particularly useful with food intolerance
    • Most brand 4=1 slice of bread
  • Tip Top make a thin bread
    • Sandwich thins
    • Best toasted
    • Use the same way as a sandwich – worth about ½ energy
  • Open sandwich or Nothing at all
    • Use 1 slice of bread –
      • Open top
      • Great for hamburgers
    • Or avoid bread all together and eat more salads
    • Popular sandwich TA shop and get them to make salads