What you ‘knead’ to know about bread

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With so many different bread options it can be hard to know which is the best choice. Use these three tips from Sobeys dietitians to get the most from each slice.

1. Go Whole Grain

Whole grain bread gives you carbohydrates, fibre, vitamins and minerals. When you pick up a loaf, check out the ingredient list. Look for “whole grain” as the first ingredient. Even if you see words like whole wheat or multigrain on the front of the package, still check the ingredient list. These words don’t necessarily mean whole grain.

2. Fibre is Your Friend

Choose bread with more fibre. Compare the Nutrition Facts tables on some of your favourites. Choose the one with a higher % Daily Value (DV) for fibre per serving. Don’t forget to check the serving size. Most breads list two slices as the serving size, but some are for one slice.

3. Variety is the Spice of Life

Add flavour and texture by trying a variety of bread products. Whole grain tortillas, pita, naan, bagels, rolls and buns are all fun and nutritious choices. If you can’t find whole grain, choose whole wheat.

In Your Kitchen

A sandwich is the ultimate convenience food. It packs taste and nutrition into every bite. But eating the same sandwich day after day can be boring. Pair whole grain bread with protein and lots of vegetables for a balanced meal. Elevate your sandwich with these delicious ideas:

• Black beans, roasted vegetables, baby kale and hummus wrapped in a tortilla

• Grilled tofu, cucumber and coleslaw on a bun

• Spinach salad with hard-boiled egg in a pita

• Canned salmon, dill, avocado and lettuce on a toasted bagel

• Turkey, cranberry goat cheese and arugula on a baguette

• Grilled cheese with roasted peppers and onions on whole grain bread

• Roast beef with lettuce, tomato and sauerkraut on rye bread

Hungry for More?

Still have questions about choosing the right bread for you?

Reach out to Teresa: Phone: 902.755.3645; E-mail: Teresa.Flynn@Sobeys.com

For tasty tips and recipes, follow our dietitian team on Facebook.

Blueberry Stuffed French Toast

Serves 4


4 slices Whole wheat bread

2 tsp 10 ml Cream cheese, light

¼ cup 60 ml Blueberries, fresh

1 large Egg, beaten

1 tsp 5 ml Margarine, non-hydrogenated

1 tsp 5 ml Cinnamon


1. Remove crusts from bread and flatten with a rolling pin

2. Spread a thin layer of cream cheese over each slice of bread. Top with blueberries and roll. Dip into egg.

3. Melt margarine in non-stick frying pan. Add French toast and cook until golden brown, rotating often.

4. Sprinkle with cinnamon before serving.

Nutrition Information per Serving:

Calories 123

Fat 4 grams

Carbohydrate 16 grams

Fibre 3 grams

Protein 6 grams

Sodium 201 milligrams

Tip: Switch up this recipe by filling with a different fruit and spread. We also love peanut butter and banana!

Source: Sobeys Dietitians