DÉJEUNERS
Gruau
La petite portion de gruau avec les fruits est une option intéressante car elle est peu calorique et contient 6 g de fibres. Toutefois, ce gruau consommé seul offre seulement 6 g de protéines; on risque donc d’avoir faim rapidement. Le gruau de grand format est malheureusement trop riche en glucides: l’équivalent de 5 tranches de pain!
Bagel
Le 12 grains offre 6 g de fibres et 10 g de protéines à lui seul, ce qui en fait un déjeuner rassasiant avec par exemple du beurre d’arachides.
Total avec 1 beurre d’arachides et sans beurre : 440 kcal, 18 g de gras (dont seulement 3 g de saturés), 7 g de fibres et 13 g de protéines.
Yogourt
Le yogourt grec à la vanille avec les garnitures est une option rassasiante et peu calorique, avec ses 270 kcal et 15 g de protéines. Seul hic: le sucre… L’équivalent de 6,5 cuillères à thé de sucre!
Sandwichs
Le timatin bacon sur muffin anglais est un choix intéressant en terme de calories et lipides (gras), mais reste toutefois très salé avec ses 750 mg de sodium.
L’option la moins salée de tous les sandwichs matins: le timatin oeuf et fromage sur muffin anglais (sans charcuterie).
Le sandwich timatin Beyond Meat sans oeuf ni fromage, avec laitue et tomates sur muffin anglais est un bon choix. Cette option sans viande est intéressante car elle est presque deux fois moins salée et moins grasse que le classique timatin saucisse. Parcontre, si vous ajoutez du fromage et un oeuf à votre galette Beyond Meat, sachez que vous arrivez presque au même résultat qu’avec la galette de saucisse traditionnelle (avec un peu moins de gras et de sel).
Les wraps déjeuners offerts sur le menu sont malheureusement tous trop riches en sodium (plus de 1000 mg).
Vous voulez un trio?
Ajouter une patate déjeuner ajoutera 120 kcal et 320 mg de sel à votre déjeuner.
SOUPES
Les options moins salées: poulet et nouilles, crème de champignons, aux légumes, noces à l’italienne, minestrone, dinde et riz sauvage.
Prenez note que chaque portion de ces soupes vous apporte quand même 28% de votre apport quotidien maximal en sel.
SANDWICHS
Les options les moins salées sont les wraps format collation, avec 500 à 600 mg de sodium chacun et environ190 kcal. Vous obtenez toutefois entre 10 et 12 g de protéines seulement, qui n’est pas suffisant pour un repas.
Pour ce qui est des sandwichs réguliers, le salade de poulet est définitivement la meilleure option: 370 kcal, 9 g de gras, 20 g de protéines et 850 mg de sodium (comparativement à 1000-1500 mg pour les autres sandwichs).
Vous pouvez choisir le pain brun pour un bonus de fibres!
SALADE
Relativement nouveau sur leur menu, la salade jardinière est un bien meilleur choix pour accompagner votre sandwich qu’une soupe.
BEIGNES
Les meilleurs choix sont les glacés au miel, les glacés au chocolat et à l’érable pour 190 kcal. Saviez-vous que vous pouvez commander des Timbits à l’unité? Deux timbits vous apporteront seulement 150 kcal, soit la moitié de la plupart des beignes.
MUFFINS
Vous avez dit gâteau? La plupart des muffins commerciaux sont malheureusement plus considérés comme des gâteaux…
Le meilleur choix: canneberges, son et bleuets (280 kcal et 4 g de fibres)
BREUVAGES
Meilleure option: Café glacé avec du lait
Le pire? Le cappuccino glacé au moka… Pour un grand format: 540 kcal, 21 g gras, 80 g de glucides (20 c. thé de sucre!)
Cette analyse vous a plu? N’hésitez pas à partager!
Elisabelle Hardy, Dt.P Nutritionniste
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