Healthy options and appropriate servings of carbohydrates can help you stay on track without overindulging. For example, toast can make a healthy diet snack when eaten in moderation.
Yes, toast is a suitable, energy-dense carbohydrate source when you are dieting. Choose whole grains whenever possible.
Since toast is just bread (and the cooking process doesn't change the nutritional value in this case), in general, one regular-size piece of whole grain toast contains:
- 69 calories
- 1 grams of fat
- 11 grams of carbohydrates
- 3 grams of protein
But eating plain toast is no fun. So if you plan to spread butter or smash some avocado on top, here's what you can expect nutritionally.
- Calories in toast with butter: about 170 (depending on type of bread and butter)
- Avocado toast calories: about 230 (with half an avocado)
Healthy Option: Whole Grain Toast
Most diets have a few factors in common — one being that you should aim to eat a healthy variety of food each day. A healthy diet should be based on each food group.
The United States Department of Agriculture recommends that you eat at least 6 ounces from the grain group each day. Three of those ounces should come from whole grain sources. When making toast, use whole grain bread instead of white.
Serving Size for Toast
If you're eating toast as part of your diet plan, be careful not to eat too much. A single regular size slice of toast is equal to about one ounce. You are aiming to eat six ounces of whole grains per day, so you may want to consider tracking your other grain sources. Even whole-grain toast is high in carbohydrates, which can hinder weight loss if consumed in excess.
Energy Density Keeps You Full
Energy-dense foods provide you with the ability to eat more of a single food that is lower in calories, according to an article in the May 2011 issue of the Journal of Nutrition. Whole grain products are high in fiber, which takes your body longer to digest.
When you eat fiber-rich foods or energy-dense foods, you are able to stay full longer. This concept can help you lose weight because you will ultimately consume fewer calories throughout your day. Whole grain toast is energy dense and fiber filled, making it a healthy diet option to help you cut calories.
When to Eat Toast
Because whole grains are nutrient dense, they can be incorporated throughout your day. Try eating a piece of whole-grain toast at breakfast to get your metabolism running and help you feel full and energized to start off your morning.
Wheat toast can also be made as a quick and easy snack in between meals. It's a lower-calorie option than processed foods you may find in a vending machine. Wheat toast is rich in carbohydrates as well, which will help keep your energy levels up instead of making you feel sluggish.