Invasion of the Bread Snatchers

Okay, is this bad?  My husband really likes his Wonder White Bread, just the basic "Classic" bread.  In the past I have given him different brands of white bread with added fiber and he has told me he does not like them.  He has said they made his stomach hurt.  This could be attributed to an increase in fiber which normally should be added to your diet slowly to avoid this type of situation.  Anyways, I recently bought him 2 loaves of Wonder "Classic" white bread and I secretly bought an additional loaf of the Wonder "Smart" white.  For 2 days last week I switched the bread in his lunch and he did not notice.  I asked him if he liked his lunch and he said yes.  Now at home when he is making food for himself he uses the "Classic" white.  One of my co-workers suggested saving the bag of the "Classic" white and putting it on the "Smart" white.  I am going to try this next week as soon as he finishes the loaf of "Classic" white.  Although the packaging looks so similar I may be able to just eventually buy the "Smart" white and I don't think he would notice.

There are some key differences between these two types of bread.  The most noticeable is the price.  At my local grocery store the "Classic" white was $2.44 and the "Smart" white was $2.78.  A .34 cent difference.  In my opinion it is worth the extra money.  Looking deeper into the food label it is evident that the ingredients used to make the "Smart" white are superior.  The third ingredient in the "Classic" white is a sugar known as high fructose corn syrup.  The "Smart" white also has sugar however it is the fifth ingredient on the list.

Wonder "Smart"

Wonder "Classic"

Turning to the Nutrition Facts Panel you can also see some differences between the two.  The "Smart" has less calories, less fat, more fiber and also less carbohydrates which is something to note for people with diabetes who are counting carbs.  What is similar is the sodium between the two - about 100 mg per slice.

Wonder "Smart"

Wonder "Classic"

Wonder "Smart"

Wonder "Classic"

While whole grain bread is the best choice (because the manufacturing process for "whole grain" bread maintains the vitamins, minerals, and cancer fighting properties found in the whole grain), I look at "Smart" white as a stepping stone because it does have added fiber.  The average adult should consume about 25-35 grams of fiber per day.  Dietary fiber is indigestible. Fiber is necessary to move food through the intestine quickly so that we have limited exposure to any harmful substances that may be in food. Fiber also aids in helping the body to remove cholesterol therby lowering levels.  As a dietitian I always tell my clients that if you don't like something, don't eat it just because you think it is a healthy choice.  Food should be enjoyed.  If you eat that healthy option and weren't satisfied you will just end up eating what you wanted to in the first place and then you have consumed extra calories.

To Bone or Not To Bone?

Salmon with Bones

I've decided to go for another salad today and top it with canned salmon.  I usually use boneless salmon however I saw this canned salmon "with the bones" at Aldi's (discount grocery store) last month.  Since it was a good price at $1.19 for a 14.75 oz I decided to try it out to see if the taste was any different. 

Northern Salmon Nutrition info

Similar to sardines, the benefit to eating fish with the bones is that it has significantly more calcium.  The brand I am using "Northern Catch" contains 100 mg of calcium per 1/4 cup.  Boneless salmon (purchased at Costco for $1.78 for a 6 oz can)  has 40 mg of calcium per 1/4 cup.  In addition, the one with the bones has a better taste because it is higher in fat (90 calories & 5 g fat versus 60 calories & 1 g fat per 1/4 cup for the boneless), however the smell is a little strong. 
 
This is where the problem comes in with my husband.  I used this salmon before in a salad and he said the smell was too strong to take to work.  I am sneaky it into his lunch today because I have two more cans that I need to use up.  Since it is such a moist salmon it taste much better on a salad than the boneless salmon.  I use boneless salmon on sandwiches because I can add some mayo to improve the taste.  Don't be afraid of the higher fat content in the salmon with the bones.  The fat in salmon in an essential fatty acid called Omega-3.  It's the type of fat our bodies need but can not make - so we have to get it from food.  The American Heart Association recommends adults to consume about two 3.5 oz servings of fatty fish per week.  Check out this link for more info AHA Fish Info

Boneless Salmon from Costco. $1.78 / 6oz

Nutrition Info for Costco salmon

Converting the Spinach Hater

My husband usually likes sandwiches for lunch because they are easy to eat between teaching classes.  In addition, I usually give him another sandwich to eat on the go after school when he is coaching track or cross country.  However the season just ended so I thought I would give him a salad today since he will have a little more time.  I have had success with this salad in the past.  My husband always hated spinach but this salad he loves.  I think it is because I use the organic "Earthbound Farms" spinach.  Today I am using the "Spring Mix / Spinach Blend".  I bought a 1 lb tub for about $4.00 at Marc's (a local discount grocery store).  This tub is usually good for 1 week.  I can generally get about 2 salads a day out of it.  The cost is about 40 cents for the lettuce portion of the salad. 

Here is what I put in his salad and mine.

2 cups of spring mix lettuce & spinach mix
1 cup of shrimp (bought pre-cooked; defrost)
2 T of feta cheese
6 cheerub tomatoes
1/3 cup of Mandarin oranges (in light syrup)
3 T of Hidden Valley Ranch Dressing (this is just for my husband - I don't use salad dressing)

Without dressing the salad is about 240 calories, 6g fat, 3g saturated fat & 25g protein.
3 T Ranch adds 120 calories, 12g fat, 1.5 g saturated fat & 1.5g protein.

I also gave my husband a Nutri-Grain Apple Cereal Bar.  He told me he doesn't really like them because he feels like they are wasted calories (120 cal per bar).  He says they don't fill him up.  However I still put one in his lunch.  I figured it might keep him away from the school cafeteria or vending machines.  Each bar also contains 8 grams of whole grains.  The recommended servings of whole grains per day is 48 grams.  I have heard if you keep offering children a new food item they will eventually eat it - I am trying this same approach with my husband.   I got 16 bars for $2.50 at Marc's.  You can't beat the price.  I bought more than one box.  So we will be eating them until they are gone!