Switching to a high fibre bread at breakfast
Fibre - The Basics
“All kinds of bread provide some fibre”, explains Todd, “but you get more from wholegrain or wholemeal breads. A single slice of wholegrain bread or a roll has around twice as much fibre as its white equivalent”.
“High fibre breads like wholegrain, multigrain or multi-seed and brown can help you feel full so are useful if you are trying to lose weight –so yes, bread can be eaten when trying to lose weight”.
“There are many good reasons to eat bread; one of them being that bread provides more protein, iron, B vitamins and carbohydrate per penny than any other food. The brown and white flour used in bread making is fortified with calcium”.
“Bread is also quick, easy and enjoyable to include in a balanced diet. Often its not the bread that’s ‘fattening’ it’s the 1 inch-thick butter or margarine that’s spread on it!”
“When you follow GetFit Nutrition® weight management system, you’ll see that 1 slice of bread is equal to 1 portion portion”.
Common Fibre Myths and Misconceptions
- “Bread is fattening”. No – bread itself is not fattening. However, a couple of teaspoons of butter or mayonnaise on a slice of bread will double its calorie content, and make it more likely that you eat more calories than the body needs – excess calories will be turned into body fat.
- “Wholegrain breads are more expensive”. These breads can be more expensive than the white versions but you would need to eat 2 slices of white bread to get the same amount of fibre as in 1 slice of wholegrain bread. Wholegrain bread can be a cheaper source of fibre than some cereals or fruits and vegetables.
Fibre Tricks and Tips
- Buy different types of bread and freeze some of each so you can include a variety in your daily or weekly meal plan e.g. wholegrain toast for breakfast and multi-seed bread for lunch. If short on storage space, buy small loaves, individual rolls, or partially cooked loaves.
- If you’re used to eating white bread look of for one of the many high fibre white loafs that are now widely available. This is also a great way to introduce more fibre into your kid’s diet, without them having to eat brown bread (which is notoriously hard to get them to do!)
- Bread is the original fast food – quick to prepare and easy to eat, but filling at the same time. Have it for breakfast as good old toast with a scrape of spread or jam; or lunch as a roll, wrap or pitta pocket; or at a main meal e.g. naan and curry; wholegrain baguette or English muffin as a mini pizza.
- Bread doesn’t have to be toasted for breakfast. If you’re really in a hurry, quickly spread a small amount of low fat spread, honey or jam on 1 or 2 slices of bread, slip them in a plastic bag and eat when you get to work. Remember, if it’s high fibre it’s more filling and will help keep you going until lunch.