Sunday, April 17, 2011

PB & J the healthy way

Although typically known for being a childhood favorite, peanut butter and jelly sandwiches are a common  lunch item for adults as well. Most people don't think of this a high-fat, high-calorie food, which is misconception. There are many types of peanut butter available. Some are creamy, crunchy, organic, low-fat, all natural, or low sodium. While some varieties are better for you than others, a typical serving of any type clocks in at about 200 calories and 16g of fat per serving. A serving size is 2 tablespoons which is much less than most people use on a sandwich. Next you have to consider the nutrient content of fruit flavored jams. A standard 2 tablespoons will add 100 calories to your meal and contains 24g of sugar. In order to make a sandwich, an essential item is bread. There are so many different breads to choose from, but soft, white sandwich bread tends to be what people associate with peanut butter and jelly. Two slices of white bread average around 120 calories and contain only a small amount of fiber. If you stick to proper serving sizes, a peanut butter and jelly sandwich will contain at least 420 calories.

There is a way to lower these stats while still enjoying the reminiscent flavor. First, swap the high-fat peanut butter for a product called PB2. It is an all-natural peanut powder that has 85% of the fat calories removed. PB2 starts off in powder form and when you add water, it becomes creamy and delicious. It has only 45 calories and 1.5g of fat for each prepared 2 tablespoon serving. Next is a very simple substitution. Choose a sugar free variety of jam, which only contains 10 calories per tablespoon. My favorite is the Polaner brand. It is made with real fruit and contains 3g of fiber in each serving. Finally, choose a light wheat sandwich bread. There are several brands that have as few as 35 calories per slice. By using these alternative ingredients, you can have a peanut butter and jelly sandwich with 135 calories and 15g of fiber. Kids will enjoy this healthy version as well.

PB2 and jelly sandwich
serves 1

2 slices light whole wheat bread
2 tbsp sugar free jam
2 tbsp PB2 prepared

Nutrition: 135 calories, 37g carbohydrate, 14g protein, 4g fat, 15g fiber
weight watchers points: 1
weight watchers plus points: 5

Click here or here to order PB2 powdered peanut butter. It also comes in chocolate!



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About Lauren


Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.

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