Just as the quality of bread you eat can impact on your body shape, so too can the spread you put on it.
So which spreads are best and which ones are you best to eat less of?
Eat more...
Avocado - Great with salad sandwiches or egg on toast, avocado is rich in the good monounsaturated fats. It is still high in kilojoules, so moderate your portions
Hummus - Hummus contains protein and fibre, and is low in saturated fat. It tastes great on a salad and chicken wrap, or on toast with bruschetta.
Extra virgin olive oil - Rich in healthy fats and antioxidants, do as the Mediterranean locals do and dip your bread in extra virgin olive oil. Even better, add a spiced Dukkah mix.
Low fat cottage cheese - High in calcium and protein, but low in fat, cottage cheese adds a creamy softness to sandwiches. It's also great with vegemite on toast.
Eat less...
Butter - The main ingredient of butter is cream, making it high in saturated fat and kilojoules. Some people like the taste, so minimise the serving size if you do indulge.
Margarine - While margarine is lower in nasty trans fats compared to the past, it is still made from chemically altered fats. Use in moderation.
Chocolate spread - While the high fat content mostly comes from hazelnuts (making it high in healthy monounsaturated fats), most chocolate spreads are more than 50 percent sugar. This makes it high in empty kilojoules, and hopefully off your shopping list.
Jam - Very high in sugar, jam is an occasional food if you are trying to lose body fat. Jams with no sugar added can still be just as high in sugar, all be it a different type.
What is your favourite spread for your bread?