Healthy Living

Nutritional Information - The Eatwell Plate

The Eatwell Plate is a great tool for helping you to get a balanced diet.

It makes healthy eating easier by showing the types and proportions of food groups we need to have to maintain a nutritious and balanced diet.

Bread and the majority of products that contain flour make up a large part of your diet, so eating these starchy foods is important - choose wholegrain varieties whenever you can. For more details on The eatwell plate and what you should be eating log on to www.nhs.uk/LiveWell/Goodfood

Carbohydrates

Carbohydrates provide a great source of energy for the body. As demonstrated in The eatwell plate above, a third of your energy intake should come from this food group, in which bread is a key part. Choose whole grain options when possible, such as wholemeal bread.

Some people believe that carbohydrates and carbohydrate-rich foods, such as bread, can be fattening with many people undertaking a low-carb diet. However, carbohydrates provide less than half the calories of fat and many carbohydrate-rich foods, like bread, tend to be low fat. In fact, some studies have shown that those with a healthy weight eat more carbohydrates. Not only that, but brown, whole grain and added fibre options of carbohydrate-rich foods provide fibre, which is an important part of a healthy diet. We need to have the right balance of carbohydrates, fat and protein to remain healthy(www.nutrition.org.uk)

By having a balanced diet and eating the recommended daily amount of a range of nutrients you can help to reduce the risks of developing colonary heart disease, lowering obesity and other medical conditions.

Protein

Proteins, as we all know, are good for the growth, maintenance and repair of the body and plays a part in a number of the body's biological processes, such as immune protection, structural support, nerve impulse transmission and muscle contraction. While many do not think of cereal and cereal products as a source of protein, the 2008 National Debt and Nutrition Survey reported that they were the third biggest contributor of protein in the diet. Around 10-12% of wheat flour is protein.

Fibre

Most breads contain a significant amount of dietary fibre. Wholemeal bread in particular is a rich source of fibre - providing around three times more than white bread. As most of us know, fibre can help maintain a healthy digestive system. There is evidence to suggest that people who have a healthy heart tend to consume whole grain cereal foods and it is recommended that adults consume around 25g of fibre per day.

The following types of bread tend to be a good source of fibre;

• Wholemeal
• Granary
• Brown
• Seedy
• Chapatti's
• Pitta Breads

Vitamins

The human body cannot organically make the vitamins it needs and, therefore, some vitamins must be sourced from foods on a daily basis. Flour and bread can provide an important range of some of the vitamins we need to stay healthy:

Vitamin B1: Thiamin

Thiamin allows the body to release and use energy from carbohydrates. It also plays a role in neurological and cardiological functions. The average adult should consume 1.1mg per day. A good source of vitamin B1 is the germ of cereals.

Vitamin B2: Riboflavin

Riboflavin helps the body to release energy from protein, fat and carbohydrates and is essential to keep the membranes of our eyes, mouth and intestines healthy. Riboflavin also contributes to the transportation and metabolism of iron in the body.

Vitamin B3: Niacin

Niacin contributes to the oxidative release of energy from foods. It protects our skin and mucous membranes, as well as supporting normal neurological function.

Vitamin B6:

Vitamin B6 assists protein metabolism and the transport and metabolism of iron via the blood. It also helps maintain normal blood levels of homocysteine; an amino acid believed to be important in heart disease. A good source of vitamin B6 is wheat germ.

Folic Acid

Folic acid is also a member of the B group of vitamins. It assists in the formation of new cells and is therefore essential for the growth and development of foetus. It also contributes to the maintenance of normal blood homocysteine levels.

Minerals -

Iron

Iron can be found in cereal foods including bread. It is an essential part of haemoglobin and helps transport oxygen around the body. It plays a vital role in the body's metabolic reactions and is necessary for the normal function of our immune system. Iron is essential for the normal neurological development of embryos.

Calcium

Don't forget bread as a source of calcium for strong, healthy bones and teeth. Calcium is necessary for normal nerve and muscle function, as well as normal clotting of the blood. We all need calcium and intake requirements vary according to age. The following groups are particularly vulnerable to calcium deficiencies: babies and children, pregnant women and those breastfeeding and people over 45. Four medium-sized slices of white bread will provide around 35% of an adult's recommended daily amount of calcium.

Anti-oxidants

Anti-oxidants are present naturally in many foods, such as fruit and vegetables, and are also found in bread and flour. Evidence suggests that anti-oxidants may help to protect the body against oxidative damage.

 

Bread Stats

Bread Statistics: based on 100g of average bread