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Bread Winners

Pick the best bookends for your baloney
 
The Wonder aisle of your grocery store is usually filled with loaves and buns, and you can find lots of bread there, too. How do you choose when faced with such variety: seven-grain with soy; sourdough with calcium; and whole wheatberry with extra wheatberries? Here’s how:
 
Check for fiber – "Look for a bread with 3 to 5 grams of fiber per serving," says Mian Riaz, Ph.D., a professor of food science at Texas A&M University. "That’ll ensure that each sandwich you eat provides 20 to 25 percent of your daily fiber requirement."
 
Scan the label – Ignore the flakes of grain stuck to the bread’s crust. They’re window dressing. "A healthy whole grain bread doesn’t have to have visible grains," says Ronald Eitenmiller, Ph.D., of the University of Georgia’s food-science department. Instead, look for "whole wheat flour" on the bread’s ingredient list. "On a good bread, it should be the very first ingredient," he says.
 
Simplify your slice – Don’t worry about buying breads that are fortified with calcium, soy protein, or other ingredients, says Eitenmiller. "If you’re eating a well-balanced diet, you don’t need to pay extra for them," he says.
 
Full Article: Ditch the Deli – Seven classic handheld meals made healthy
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