BMI Blog

As far as bread goes, this is probably one of the best products I've seen. It's not perfect as it has 165mg of sodium per slice (to be fair though that is on par with most major brands), but overall the nutritional values are excellent. A couple of mentionables: each slice contains 4.5g protein, 20% of your daily iron requirement and 3.5g fibre. That's a hefty amount of protein and fibre per two slice serving. Combine this with its great taste and it's hard to go wrong. The fact that there is no added fat is pretty much meaningless other than the calorie savings that go along with it. No added sugar is great as too much increases the risk of weight gain and heart disease.

As of now, I've only been able to find it at Costco in a three-loaf package, but according to their website, it is available at other retailers.

Note: storing bread in the fridge will result in it turning stale more quickly - store at room temperature, instead. You can also freeze bread for up to two months.

Nutritional Information (per 2 slice serving – 80g)

190 calories

9 grams protein

25g carbohydrates

330mg sodium

7 grams fibre

Mark McGill, RD

In previous posts, I've made mention of meeting minimum calorie and protein amounts at meals and snacks.  To refresh: men should aim for 400 calories, 20 grams protein at meals and 200 calories, 10 grams protein at snacks, while woman should target 300 calories, 20 grams protein at meals and 150 calories and 10g protein at snacks.  These targets are particularly important earlier in the day as meeting them can lead to feeling less hungry and therefore, hopefully consuming fewer calories later in the day. 

Achieving these caloric and protein levels can be difficult for some, especially in the morning – a time when many report not being hungry.  Others need to increase their calories in order to avoid losing weight too quickly which can lead to complications such as gallstones and muscle loss.  For some, this may mean a 500+ calorie breakfast which might seem daunting.

The good news is that you don't have to add a large volume of food to a meal in order to significantly increase the calories and/or protein.

1. 1oz unsalted nuts (any kind) added to oatmeal, cold cereal, yogurt, salads or paired with fruit will increase your intake by approximately 175 calories and 6-7 grams of protein.  The fibre and healthy fats will also help to fill you up.
2. 1oz cheese added to eggs, toast, salads, sandwiches, meat, potatoes, rice, fruit, or melted over vegetables will add ~120 calories and ~7g protein.
3. 0.5oz oil (e.g. olive, canola) used for salad dressing or as part of a marinade for your protein will add ~120 calories.
4. ½ (approximately 7oz) sliced avocado added to salads, pureed as part of a dip or used as a sandwich spread will add ~160 calories.
5. 1 scoop protein powder (approx 35g) will add ~130 calories and 30g protein.  \
6. 1 tbsp nut butter (15g) added to toast, mixed into oatmeal, a smoothie or melted and used as a dip for fruits or vegetables will add ~100 calories.

Mark McGill, RD

Ensuring that you are properly hydrated is important. Not consuming enough fluids can lead to fatigue, irritability, headaches and hunger. All fluids contribute to your daily requirement including those in soups, yogurt, fruits and vegetables. Coffee and tea also count (watch the caffeine, however). Your best bet to stay on the happy side of fluid balance though, is water as it's free of calories. Yet, many tell me that they do not like water; that it's too boring. The good news is that there are many ways to liven-up your H2O if need be. Adding lemon, lime, cucumber or trying sparkling water such as Perrier are options. You can also add products such as Crystal Light Liquid Drink Mix (pictured). These are great as they are free of calories and you can add a little or a lot, depending on your preference. Whatever you decide to do, aim for at least 1500mL/day with 2-3 litres being ideal for most adults.

Mark McGill, RD

Here’s an easy and delicious stuffing put together literally with what we had available in our fridge.  Of course, the vegetable ingredient possibilities are endless, depending on what you have on hand.  It works very well with pork tenderloin (what we had – note that you can add apples for great flavour), or poultry.

Ingredients

¼ red pepper (10 calories)

1 slice whole-grain bread (110 calories)

5 mushrooms (25 calories)

2 slices onion (10 calories)

½ stalk celery (1 calorie)

Directions

1. Finely chop vegetables and break bread into small pieces.
2. Mix all ingredients.
3. Add seasoning(s) of your choice (e.g. low-sodium poultry seasoning).
4. Mix.
5. Cut meat down centre.
6. Add stuffing.

Makes 4 servings.

Nutritional Information (per ¼ of recipe)

30 calories

2g protein

4g carbohydrates

1g fibre

33mg sodium

Mark McGill, RD

There are many influences on a person's weight including physiology, psychology and the environment.  The latter, in my opinion, has perhaps the greatest influence in our society.  Case in point: this past Saturday I was in a large arts and crafts store and noticed something strange when I reached the cash – they were selling candy.  From licorice to chocolate, the selection was huge.  But why would a crafts store be selling these products?  The answer is simple- to capitalize on impulse shoppers.  We've all been there; you're tired and haven't eaten in several hours when you are suddenly faced with an array of sweets.  And since you're hungry, deciding to purchase a chocolate bar is a much easier choice.  Below are some strategies to help minimize the likelihood of impulse buys, but first think about how readily available food is today.  It used to be that it was only available at markets or if you grew it at home.  Now it can be purchased at gas stations, business supply stores, and hardware stores, to name a few. 

a)  Ensure organized eating.  By this I mean having breakfast, eating every 2-3 hours and ensuring protein at all meals and snacks.

b) Stay hydrated.  Many times we mistake hunger for thirst so make sure you are drinking throughout the day.  As a general guideline, aim for 2-3 litres of fluid per day.  Water is your best choice as it is calorie-free. 

c) Utilize a car-kit.  This is an easy way to avoid hunger and temptation at the checkout.  Pack a lunch bag with nuts, protein bars, crackers and peanut butter for example and leave in the backseat or trunk. Remember to restock frequently.

d) Do not shop when tired or stressed.  Doing so may result in choosing sweets as a way to cope. In addition, feeling tired lowers ones inhibitions making saying no to sweets that much tougher.

Mark McGill, RD

With breakfast and lunch ideas already provided, it’s time to finish off the meals with dinner.  Amounts and calories will vary depending on individual needs.  At a minimum, aim for ~300 calories and 20g protein minimum for woman, ~400 calories, 20g protein for men.  For recipe/seasoning ideas, be sure to visit cookinglight.com

a) Baked salmon (~200 calories), quinoa (~100-200), grilled asparagus (~50)

b) Baked boneless, skinless chicken breast (~150), wild rice (~150), steamed spinach (~50)

c) Stir-fried tofu (~200), red peppers, snow peas, onions, bean sprouts (50-100)

d) Home-made pizza dough (~300), cheese (120), tomatoes, green peppers, mushrooms (~50-100)

e) Lean, ground meat of your choice (e.g. turkey, chicken, beef) (~200), spaghetti squash (~50-100), crushed tomatoes (~50), vegetables of your choice (~50)

Mark McGill, RD