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Writer's pictureRayki Goh, MSc

Bread

bread

Dear food people,


Proper nutrition is the foundation of a sustainable lifestyle and the key to lasting good health. As both a science and an art, mastering nutrition allows you to achieve natural weight loss with minimal effort.


In this series of articles, we explore vital health and nutrition facts that are commonly overlooked in modern times, offering practical insights to help you effortlessly improve your well-being. Our goal is to help you understand how nutrition works and how to incorporate simple health hacks for a better lifestyle.


As the old saying goes, you are what you eat.


Now, let’s get to it~


 

BREAD


Bread is often perceived as a staple in many diets, but it's important to understand its impact on calorie intake, even if it's whole-grain bread. Whole-grain bread is made from flour that includes the entire grain kernel—bran, germ, and endosperm—making it richer in fibre and nutrients compared to its refined counterparts. However, it's still calorie-dense.


One slice of whole-grain bread typically contains around 70 to 80 calories. If you enjoy a couple of slices at each meal or snack on bread frequently, these calories can accumulate quickly. Even though whole-grain options offer more health benefits than white bread, excessive consumption can still contribute to unwanted weight gain.


To manage your bread intake while still enjoying the flavours and textures you love, consider some practical alternatives. For example, try making open-faced sandwiches, where you use just one slice of bread and pile on your favourite toppings. This way, you cut down on the overall amount of bread you consume but still get to enjoy a satisfying meal.


Alternatively, you could use lettuce leaves as wraps instead of bread, which significantly reduces calorie intake and adds a fresh, crunchy element to your meal. Incorporating these strategies can help balance your diet while maintaining enjoyment of your favourite foods.


3 Simple Health Hacks for a Better Lifestyle:


  1. Opt for Open-Faced Sandwiches: Use just one slice of whole-grain bread and load it up with your favourite toppings. This helps you enjoy the flavour of bread without consuming excessive calories.


  2. Switch to Lettuce Wraps: Replace bread with crisp lettuce leaves for wraps and sandwiches. This reduces calorie intake and adds a refreshing crunch to your meals.


  3. Monitor Bread Portions: Be mindful of how often and how much bread you consume. Reducing your intake, even with healthier options like whole-grain bread, can help prevent unnecessary calorie accumulation and support weight management.

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