Choosing the right bread is key to a healthy diet

• For years, bread has gotten a bad rap from dieters trying to lose weight by limiting their carbohydrate consumption.
• But dietitians say bread is an integral part of a healthy and balanced diet.
• "You definitely don't want to cut out a whole food group," dietitian Christine Rudy said.
• Now that bread's benefits are being highlighted and even promoted by dietitians, bread companies and grain councils, it might help to have a few pointers before heading for the bread aisle.
• Rudy, a Memorial Hospital registered dietitian, said it is important to choose the right type of bread.
• Bread is made mostly with flour, and health specialists are recommending that flour be solely from wheat to reap all its benefits.
• Rudy suggests eating bread made with whole-wheat flour because it contains nutrients, vitamins and phytochemicals that aid weight loss, control blood sugar and reduce the risk of cancer.
• When the U.S. Department of Agriculture and Health and Human Services released the Dietary Guidelines for Americans 2005 in January, they recommended half of the six 1-ounce servings of grains come from whole grains.
• Wheat bread is made with the whole kernel of grain, which includes fiber.
• The way to tell is by looking at the ingredients on the food label.
• "The first few ingredients should say whole wheat," she said.
• The part used is mainly composed of protein and carbohydrates, but is enriched with iron and four B vitamins --- riboflavin, niacin, thiamin and folic acid --- which help the body make new cells.
• Bread.com states the average slice of bread has 80 calories and most are low in fat and high in fiber.
• "A lot have special toppings like rolled oats and cracked wheat."
• Thaw dough until it starts to rise.
• Brush with oil and push grapes into dough.