Sufficient fiber intake is important in your diet and may promote cancer prevention, lower cholesterol, and weight loss 17 , They are high in calories, fat, sodium, and low in fiber. Grilled cheese in its traditional form lacks fiber and can be high in calories. Here are some tips to make your grilled cheese sandwich a little bit more nutritious.
The traditional white bread used to craft grilled cheese sandwiches lacks fiber and can taste a little bland.
For a healthier substitute, choose a whole grain bread. Whole grain breads include the bran, endosperm, and germ, so you get extra nutrients from the wheat. Some multigrain bread also include seeds, such as sunflower seeds and flaxseeds. The whole grains and seeds give a nuttier flavor and heartier texture but they also deliver added fiber. You also may find yourself using less cheese, since their flavors are bolder than that of American cheese.
Enhance your grilled cheese sandwich by adding fruits and vegetables of various colors. The addition of these plant foods will boost the color appeal and nutritional content of your sandwich. Experiment with fruits and vegetables by throwing in some apples , avocados, zucchini, eggplant, tomatoes, spinach, onions, or peppers. For more fun flavors, add herbs like basil leaves, chives, or parsley. Slapping a hunk of butter in your pan or slathering your bread with mayo are common ways to prepare grilled cheese.
Lots of butter and mayo adds extra calories and saturated fat. To lower your saturated fat intake, try using avocado oil or olive oil in your pan instead of butter. Grilled cheese can be made a little bit healthier. Start with fiber-rich whole grain bread, choose flavorful cheese, try some plant-based toppings, and use a healthy fat when cooking.
Grilled cheese offers a range of nutrients that can promote health benefits, including increased muscle mass and stronger teeth and bones. The drawbacks come from its tendency to be high in calories and sodium yet low in fiber. Consider making your own sandwich healthier by choosing nutrient-rich bread, a sharp cheese, fruits or vegetables, and a healthier type of fat. Fortunately, grilled cheese is a versatile food that can be made and enjoyed in many ways.
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Keep saturated fats to a minimum by toasting the bread with a little olive oil. Or skip the cooking fat altogether. A single sandwich has calories, For a grown-up grilled cheese, try this recipe from Fork in the Road. It pairs the bold flavors of Brie with the tartness of rhubarb. Finally, it tops everything off with arugula and fig jam. Meanwhile, the rhubarb and arugula add vitamins, minerals, and fiber to the sandwich. Figs are naturally high in carbs and sugar, but thankfully, this fruit is also flavorful, so a little goes a long way.
Kennedy suggests using just half of the fig jam in the recipe to cut back on sugar but maintain the flavor. One serving half of the total packs calories, Both contribute vitamins, minerals, and fiber. Tart apple slices pair especially well with the farmer cheese or mozzarella in this recipe. To cut back on the saturated fat, Kennedy suggests cooking the sandwich in olive oil instead of butter. She also recommends serving the sandwich with a side salad or handful of veggie sticks to make it a more balanced meal.
This sandwich from The Lemon Bowl provides calories, By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: March 29, Medically Reviewed. Make greens and cheese costars for a healthier sandwich. Cheese and butter are both concentrated sources of saturated fat, the type known to raise your LDL or "bad" cholesterol levels.
And while there is some talk that saturated fats might not be as bad as previously reported — Harvard Medical School wrote in a newsletter that they fall "somewhere in the middle" between healthy unsaturated fats and unhealthy trans fats — they're probably still not all that great for your heart.
What's more, bread, cheese and salted butter all contain significant amounts of sodium, which can contribute to high blood pressure and cardiovascular disease. A grilled cheese sandwich is not totally devoid of benefits, and eating one will net you some quality protein and calcium. Cheddar cheese is a surprisingly good source of protein, with two ounces supplying about 13 grams, while two slices of whole-wheat bread adds another 8 grams. Eating protein-rich foods helps nourish your immune system and, combined with a strength training workout program, helps you build lean muscle.
Calcium — abundant in cheese — keeps your bones strong. The two ounces of cheddar in your sandwich provide 40 percent of your calcium needs, while the bread adds another 10 percent.
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