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Healthy Home-made Sandwiches |
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Dietitian, Carmela LEE, encourages us to create our own sandwiches and burgers. She says, “One can make a simple and healthy sandwich by choosing a healthy combination of food Ingredients and a healthy Cooking Method.” Yet she points out that a light meal may not be enough to replace a full meal. If one does not feel having had enough, one can try snacking on fruits, plain biscuits and plain nuts between meals.
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Carmela hopes that the food industry can use less butter, baking soda and raising powder so as to reduce the sodium and fat content in bread.
Fat, Salt Sugar and Calorie Content of Some Common Ingredients used in Bread Making
Key Ingredients for Making Bread (per 100g) |
Fat (g) |
Sodium (mg) |
Sugar (g) |
Energy (kcal) |
White flour |
1.42 |
0 |
0.12 |
366 |
Egg |
9.51 |
142 |
0.37 |
143 |
Whole milk |
26.71 |
371 |
28.42 |
496 |
White sugar |
0 |
1 |
99.8 |
387 |
Margarine |
80 |
886 |
0 |
714 |
Shortening |
100 |
0 |
0 |
884 |
Baking soda |
0 |
27360 |
0 |
0 |
Yeast |
7.61 |
51 |
0 |
325 |
Fat, Sodium, Sugar and Calorie Content of Various Spreads for Bread
Spreads for Bread (per 100g) |
Fat (g) |
Sodium (mg) |
Sugar (g) |
Energy (kcal) |
Peanut butter |
50.39 |
459 |
9.22 |
588 |
Chocolate spread |
29.73 |
41 |
54.05 |
541 |
Cheese spread |
21.23 |
1625 |
7.32 |
290 |
Condensed milk |
8.7 |
127 |
54.4 |
321 |
Mustard |
3.1 |
1420 |
3.6 |
84 |
Ketchup |
0.31 |
1114 |
22.7 |
97 |
Jam |
0.07 |
32 |
48.5 |
278 |
Source: Food Research Laboratory, Centre for Food Safety
The Nutrient Data Laboratory, United States Department of Agriculture
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Extract from CookSmart, Issue 14 |
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