Let’s get one thing straight: sandwiches and toast are not the enemy. Bread can be part of a nourishing, wholesome diet. But not all bread is made the same way. That’s to say, some bread is better than others. You just have to know what you’re getting, so you can enjoy a yummy slice of life.

True story: Bread can be part of a balanced energy-boosting diet. And you don’t have to compromise, either – bread tastes good! In the past, bread and carbohydrates got a bad rap, but you actually need carbs: they’re the main source of energy for your body and they help fuel vital organs like your brain, heart muscles, kidneys and the central nervous system.

Part of living a healthy lifestyle is about enjoying food that’s good for you. In fact, according to Canada's Food Guide, it’s important to eat a variety of whole grain foods every day. Whole grains are loaded with important nutrients, such as fibre, vitamins and minerals. Bonus: Whole grains have more fibre than refined grains, which helps with digestion, helps you feel full and keeps cholesterol levels low. And even more important, whole grain foods can help lower your risk of stroke, certain cancers, heart disease and type 2 diabetes.

But here’s the thing. Not all bread is the same. Some bread is full of fillers, additives, sugar and salt, which offer only minimal nutritional benefits. Start by reading the food labels. Your best option? Look for bread made from whole grains that’s also low in sugar and sodium.

 

Any way you slice it, bread’s a winner

Built-in portion control: The benefits of bread are huge. First, it’s already sliced, so it’s easy, and you have built-in portion control. There’s not much prep needed to make a sandwich.

Choose healthy options: Eat a variety of whole grain breads to fuel your body with nutrient-dense energy. Look for bread made in small batches with non-GMO ingredients, no artificial flavours and no artificial preservatives. And look for bread made with naturally fermented dough, which allows for more flavour to develop over time, like Stonemill Bakehouse Bread. Bonus: Some loaves pack healthy, satiating fats into the mix by adding nuts and seeds.

Perfect for breakfast: Two words – avocado toast, it’s a winning combination. But you don’t have to stop there, get creative with combos like cream cheese and strawberries, cucumbers and hummus or tomatoes with a drizzle of olive oil and a sprinkle of oregano. For a leisurely weekend breakfast, go for the works: eggs with toast and bacon.

And lunch and dinner, too! For a quick lunch, ham and cheese or a BLT takes only minutes to prep on a busy workday. Add a fruit and you’re good to go. For a comforting dinner, grilled cheese and a bowl of tomato soup is a winning classic meal.

Satisfying snacks: Serve high tea with tuna or egg salad roll-ups, smoked salmon open sandwiches and cucumber rounds. For fun kids’ snacks, cut out geometric shapes with cookie cutters.

Are you hungry? Watch Joy McCarthy so you can see how easy it is to make a roasted Chicken and Creamy Slaw Open-faced Sandwich with healthy ingredients – it’s real food that tastes good and it’s good for you!