The Dish: Breakfast on a bun equals sodium sandwich
March 18, 2010
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Megan Ogilvie
HEALTH REPORTER
DISH: Peameal Bacon Breakfast Sandwich
RESTAURANT: Carousel Bakery
LOCATION: St. Lawrence Market
PRICE: $5.49
It’s the world famous peameal bacon breakfast sandwich from St. Lawrence Market. Celebrity chefs and foodie magazines rave about its perfect proportions. Tourists line up for a taste. And locals gush over its briny, gooey goodness.
Consider it an occasional treat, says registered dietitian Shannon Crocker.
Six hundred calories is a lot for breakfast, especially if you augment the sandwich with juice and a creamy latte. You could still keep within your daily calorie budget if you eat the sandwich and nothing else until lunch – and keep that lunch light. An easy prospect, Crocker says, given the layers of protein-rich peameal bacon helps keep hunger at bay.
But it’s the peameal bacon that gives the sandwich its sodium overload: almost 2,000 mg just for breakfast.
“The maximum daily allowance is 2,300 mg,” says Crocker, noting the sodium comes from brining the meat in salt. “So by 10 a.m. you’ve had your whole day’s worth of sodium. That’s incredible.”
Peameal bacon is considered a healthier choice than regular bacon: it’s leaner, with less fat. But you still get 21 grams of fat, which is a lot for breakfast.
Crocker suggests asking for half the bacon to drastically reduce the amount of calories and sodium. Or take half off, and save it for another meal.
You can also ask for a whole grain bun and some veggies – a few tomato slices and a handful of lettuce –on top of the meat or on the side.
“There’s almost no dietary fibre in that meal,” Crocker says. “Most Canadians don’t get enough fibre – adults need between 25 and 38 grams a day. You want to get at least 5 grams of fibre in you by breakfast. Asking for whole grain bun and veggies helps with that goal.”
And yet another way to make the famed sandwich better fit into a healthy lifestyle?
“Make sure you eat lightly and choose lots of fruits and vegetables the rest of the day,” Crocker says. “Try out the fruit stand at the other end of the market.”
VERDICT: An occasional treat to savour. But if you’re set on eating this every week, cut the sandwich in half or remove half the bacon.
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