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Posted on Thursday, 4 September 2014, 3:30 PM

If looking for healthy options available at Tim Hortons here is their best for a breakfast on the run.  Unfortunately It does still contain a hefty whack of sodium, as most fast food/restaurant meals will, so best not to make this a regular choice.


Tim Hortons Multigrain Flatbread, Egg White Omelette w/ Cheese

Calories 240

Sodium 820mg

Protein 17g

Carbs 27g

FIbre 4g

Posted on Tuesday, 4 June 2013, 11:30 PM

I came across this product while grocery shopping last weekend. I thought at first it was vegetable-flavoured bread but then realized it was whole grain bread baked with real vegetables – carrots and pumpkin to be precise. Each slice contains a miniscule ¼ serving of vegetables – certainly nothing to get excited about. That's equivalent to 31mL (about 1/8 cup) of fresh, frozen, canned or cooked vegetables or ¼ cup of fresh leafy green vegetables. A better idea is to eat actual vegetables as toppings on your sandwich or as a side. And as you can see by the amounts above, you don't need much in order to get the equivalent of what's in a slice. In the end, nothing will ever be as good as the real thing so don't eat this bread as a way to get in your veggies. Eat this bread because you enjoy the taste, and because it is whole grain – the healthiest type of bread you can buy.

Nutrition Information (per 43g slice)

110 calories

3.5g protein

155mg sodium

18g carbohydrate

2g fibre

Mark McGill, RD

Posted on Tuesday, 7 May 2013, 9:45 AM

As far as bread goes, this is probably one of the best products I've seen. It's not perfect as it has 165mg of sodium per slice (to be fair though that is on par with most major brands), but overall the nutritional values are excellent. A couple of mentionables: each slice contains 4.5g protein, 20% of your daily iron requirement and 3.5g fibre. That's a hefty amount of protein and fibre per two slice serving. Combine this with its great taste and it's hard to go wrong. The fact that there is no added fat is pretty much meaningless other than the calorie savings that go along with it. No added sugar is great as too much increases the risk of weight gain and heart disease.

As of now, I've only been able to find it at Costco in a three-loaf package, but according to their website, it is available at other retailers.

Note: storing bread in the fridge will result in it turning stale more quickly - store at room temperature, instead. You can also freeze bread for up to two months.

Nutritional Information (per 2 slice serving – 80g)

190 calories

9 grams protein

25g carbohydrates

330mg sodium

7 grams fibre

Mark McGill, RD

Posted on Thursday, 18 August 2011, 12:35 PM

I was feeling a little homesick this past weekend so I thought I would try the following recipe.  Tuna melts are something that my mom would make fairly often for my brother and me when we were younger. (not suitable for people trying to follow a low sodium diet)

Here’s what you’ll need:

2 cans (6 oz each) water-packed tuna, drained – 280 calories

1 cup broccoli slaw – 25 calories

¼ cup light ranch or light creamy cucumber and dill salad dressing – 145 calories

¼ cup minced red onions – 12 calories

2 tbsp light mayo – 80 calories

1 tbsp freshly squeezed lemon juice – 3 calories

¼ tsp each salt and freshly-ground black pepper – 1 calorie

½ tsp granulated sugar – 8 calories

4 slices whole-grain bread – 440 calories

1 large tomato, thinly sliced – 33 calories

4 slices light cheddar cheese (3/4 oz each) – 250 calories 

  • Preheat broiler.  In a medium bowl, combine tuna, broccoli slaw, dressing, onions, mayo, lemon juice, sugar, salt, and pepper.  Mix well.
  • Place toasted bread on a baking sheet.  Distribute tuna mixture evenly over bread.  Top with tomato slices.  Place under broiler about 6 inches from heat source, for 2 minutes, or until tuna is warmed.  Remove from oven and top each open-faced sandwich with cheese slice.  Return to oven and broil for 1 minute, until cheese is melted.  Serve hot.
  • Makes 4 servings.


Broccoli slaw can be found where you find regular coleslaw mix in the bagged salad/produce section of the grocery store.  Feel free to use any type of cheese to top this melt. 

Right of the bat, these are not as good as my moms (did you expect me to say anything different?).  But, they are quite tasty and the broccoli slaw adds a nice crunch.  They are also quick and easy to prepare.

Nutritional Information per serving (with each serving including one slice of bread and one quarter of the tuna melt topping)

Calories:  319

Protein: 27 g

Total fat: 11 g

Saturated fat: 4 g

Carbohydrate: 26 g

Fibre: 4 g

Cholesterol: 55 mg

Sodium: 700 mg


Source: Eat, Shrink and Be Merry