Life & Style Weekend - - WELLBEING - WORDS: MELISSA MEIER Melissa Meier is a Syd­ney-based Ac­cred­ited Prac­tis­ing Di­eti­tian. You can fol­low her @hon­est_nu­tri­tion.

We’ve all been there. Af­ter a long, hard day at work, some­times the last thing you feel like do­ing is cook­ing a meal.

So, you opt for a din­ner that’s ready in less than five min­utes – clas­sic baked beans on toast. But, how does this din­ner stack up in the nu­tri­tion stakes?


Baked beans on toast isn’t baked beans on toast with­out the toast. And I’m all for a good slice or two.

So many peo­ple try to avoid bread, but let me tell you, bread is ac­tu­ally a healthy food. Re­peat, bread is per­fectly healthy.

So much so, it’s ac­tu­ally part of one of our core food groups.

Of course, there are health­ier va­ri­eties of bread, and it’s im­por­tant that you choose one of th­ese in­stead of the stan­dard white loaf.

I al­ways rec­om­mended a brown, grainy va­ri­ety as a sta­ple in the kitchen. Whole­grain op­tions are full of fi­bre, are nu­tri­ent-dense and have a low GI, so you’ll stay full and feel sat­is­fied for longer.


Legumes in gen­eral are what I call a su­per­food. Se­ri­ously, move over spir­ulina pow­der, goji berries and acai bowls.

Qual­ity car­bo­hy­drates, plant-based pro­tein and fi­bre are all fea­tures of the hum­ble legume. What’s more, they’re also su­per eco­nom­i­cal, so your wal­let will be happy, too.

Legumes are so good for you that a higher con­sump­tion of them has even been linked to a lower risk of dis­eases such as heart dis­ease and di­a­betes.

In terms of baked beans, it’s im­por­tant to choose a salt-re­duced va­ri­ety that’s also low in sugar and you’re off to a good start.


You might have guessed it, but I’m a big fan of baked beans on toast. It is cer­tainly a per­fectly ac­cept­able choice when you don’t have a lot of time to cook din­ner.

– www.bodyand­

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