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How to Choose a Healthy Bread?

Bread! Although often demonized by people who want to lose fat or maintain a healthy weight, it remains a very nutritive food if chosen wisely.

Are you one of those people who hesitate a long time in front of the bread display at the grocery before making a guess at the right choice? Does the packaging influence your choice? Do you pick your bread based on special offers, or do you simply buy the same bread every week?

Here’s a brief recap of the three criteria to consider when choosing sliced bread:

  • The main ingredient should be whole-wheat, integral, stone-ground, or sprouted flour, as these types of flour retain nutrients (B complex vitamins, iron, antioxidants);
  • A minimum of 2 g of fibres per 30 g serving is required (usually the equivalent of one slice);
  • Aim for less than 138 mg of sodium per 30 g serving.

Strapped for time? Here are some suggestions of bread approved by nutritionists that your entire family will enjoy:

  • Ezekiel;
  • Bon Matin, 6 cereals;
  • Bon Matin, grand blé;
  • Bon Matin, flaxseed sandwich;
  • St-Méthode, 9 whole grains;
  • Compliment, 100% whole-wheat;
  • Country Harvest, oats and honey;
  • D’Italiano, 100% whole-wheat;
  • Gadoua Vitalité tendre blé;
  • Provigo 7 Grains;
  • no name sandwich bread, 100% whole-wheat;
  • Super C 100% whole-wheat.

The main benefit of choosing whole-grain products is their satiating effect that will sustain you much longer than grain products in which part of the grain was removed. You will be less tempted to snack between meals, as whole grains contain fibre that is digested slowly.



Marie-Eve Nadeau, P.Dt., Nutritionist for Zero Diet,

The Zero Diet brand is first and foremost the conviction that healthy eating is a primary factor to attaining a healthy weight and a balanced lifestyle. Thus, we offer nutrition counselling with nutritionists who are members of the OPDQ with our Zero Diet nutrition program in our centers and in companies. We have also developed a healthy frozen food product line that fulfills rigorous nutritional criteria as well as two healthy Zero Diet cookbooks.

Nos petits mangeurs. 2013. Comment choisir un pain tranché nourrissant? Online. www.nospetitsmangeurs.org/comment-choisir-un-pain-tranche-nourrissant/

Marie-Ève Nadeau, Dt.P.

Member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Marie-Eve joined the Nautilus Plus team in November 2012. Nutritionist since January 2013 and assistant manager at Delson’s centre, Marie-Eve has found a passion for exercise and sports nutrition. She is currently completing her studies with the International Olympic Committee and exercises regularly. She ran her first half-marathon in Ottawa in May 2014, and was thrilled by the experience! She strives to pass on her passion to her clients and loved ones. Her objective is to help her clients get the results they desire and motivate them to adopt a healthy life style. She creates weight loss support groups and holds conferences on motivation and how to plan shopping for groceries.

How to Choose a Healthy Bread? is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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