11. White bread and margarine
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Refined white bread digests rapidly because fiber and much of the germ are removed, leading to short lived fullness. Some margarine varieties can still contain undesirable trans fats or be high in saturated fat blends. Instead, choose a genuine whole grain or sprouted loaf listing whole grains first and offering several grams of fiber per slice. Spread a thin layer of avocado, nut butter, or a small amount of olive oil based spread for healthier fats. Add a protein side like eggs or hummus plus vegetables to create a more complete meal matrix.
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