Switching to wholemeal or granary bread
Iron – The Basics
“Switching to wholemeal or granary bread can increase your iron intake”, nutritionist Pinal explains, “Typically, each slice of wholemeal or granary bread contains 0.8mg iron, and a slice of white bread contains 0.5mg iron”.
“If you’re not a great fan of wholemeal or granary bread, try making sandwiches with one slice of white and a slice of wholemeal or granary”, suggests Pinal.
“Freeze a couple of different types of loaves so you always have some handy – even if it’s for just beans on toast”.
Iron and the Nutrition Card®
1 slice of bread is 1 Nutrition Card® portion from the Cereals & starch food group
Iron Myths and Misconceptions
- “Bread is fattening”. Bread itself is low in calories but what you spread may not be – spread margarine or butter thinly and add jam, marmalade or peanut butter etc in moderation
- “Wholemeal and granary breads are more expensive”. Some wholemeal bread can be more expensive than white versions but you would need to eat 5 slices of white bread to get the same amount of iron as in 3 slices of wholemeal or granary bread. Wholemeal bread can be a cheaper and more practical source of iron than other foods you could buy.
Iron - Tips and Tricks
- Buy different varieties of wholemeal and granary breads. Next time you go shopping spend some extra time in the bread department and explore new brands, flavours and textures and buy one to try.
- If you are finding it hard to make a complete switch in breads then make your change 50:50! For example, if you make a sandwich use a slice of white and a slice of wholemeal or granary; if you have two slices of toast at breakfast, toast one of each type.
- Ever tried making your own bread? Invest in a bread making machine and then you can have fun trying out lots of new varieties and variations.
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