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.

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