---
title: Finding the right loaf for you
description: choosing bread for your family
image: https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHaH4ba9LA.png
---

[Skip to content](https://marketing.bodysaysyay.com.au/tips-tricks/finding-the-right-loaf-for-you#main-content)

[![BSY\_PRI\_RGB](https://marketing.bodysaysyay.com.au/hs-fs/hubfs/BSY_PRI_RGB.png?width=1219&height=258&name=BSY_PRI_RGB.png "BSY_PRI_RGB")](http://www.bodysaysyay.com.au)

- [Contact](https://bodysaysyay.com.au/#kat-PuDjNKCy8yrrJfUS)

- [Nutrition](https://marketing.bodysaysyay.com.au/tips-tricks/tag/nutrition),
- [Lunchboxes](https://marketing.bodysaysyay.com.au/tips-tricks/tag/lunchboxes)

# Finding the right loaf for you

![lunchbox sandwich ](https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHaH4ba9LA.png)

- November 6, 2026

![Suzanne Burke](https://marketing.bodysaysyay.com.au/hubfs/circle%20portrait2%202.png)

[Suzanne Burke](https://marketing.bodysaysyay.com.au/tips-tricks/author/suzanne-burke)

## How to choose bread for your family

##### Bread is a staple in most Australian households. It's convenient for lunchboxes, quick breakfasts and those evenings when everyone needs something easy.

But walk down the bread aisle and you'll find everything from traditional sourdough to high-fibre functional loaves, seeded breads and supermarket staples. With so many claims on the packaging, how do we know which bread is actually worth buying?

#### Let's take a closer look at how bread is made, what to look for on the label and some of my favourite options for everyday family eating.

#### 1. Understanding bread processing

It's important to remember that all processing isn't necessarily a bad thing. Milling grain into flour, mixing ingredients, fermenting dough and baking bread are all forms of food processing. The important distinction is between processing that helps turn ingredients into food and formulations that rely heavily on refined ingredients and additives.

###### Minimally processed vs traditionally made breads

A simple loaf contains flour, water, yeast or sourdough culture, and salt, maybe a bit of sugar.

Wholemeal and wholegrain breads retain the grain's bran, germ and endosperm, providing fibre, vitamins, minerals and beneficial plant compounds.

Traditional sourdough uses a live starter and a longer fermentation process. Fermentation can influence flavour, texture and the availability of some nutrients and not all sourdough is equal.

###### More heavily formulated breads

Some commercial breads contain additional ingredients such as emulsifiers, preservatives, added fibres, sweeteners or other functional ingredients. These ingredients can serve practical purposes, including keeping bread soft, improving texture or extending shelf life. Their presence doesn't automatically mean a bread is unsafe or nutritionally poor.

When comparing everyday options, I prefer to start with breads made from recognisable wholegrain ingredients and choose products that offer useful nutritional value without unnecessary complexity. When the grain is intact this offers beneficial fibre for gut heath over 'added' fibre to make a bread potentially appear higher in fibre, when it may also include ingredients that are potentially detrimental to gut health.

#### 2. What should we look for on the label?

Here are five simple checks you can use when choosing bread for you and your family

**1. Wholemeal or wholegrain flour near the beginning of the ingredient list**  
Wholemeal flour contains the whole grain, even when the bread doesn't have visible seeds or grains. Multigrain bread isn't necessarily wholegrain, as some varieties use refined white flour with grains added.

**2. A useful amount of fibre**  
Fibre supports digestive health and helps us meet our daily nutritional needs. Compare the fibre content per 100g or per serve rather than relying on claims such as "high fibre" on the front of the pack.

**3. Seeds and grains for variety**  
Linseeds, sunflower seeds, sesame seeds and other grains can contribute fibre, protein, healthy fats and minerals. Younger children can sometimes be reluctant to go for really seedy varieties so bare this in mind.

**4. Sodium content**  
Bread can contribute a meaningful amount of sodium to our diets, so it's worth comparing similar products and choosing a lower-sodium option when practical.

**5. An ingredient list that makes sense to you**  
You don't need to reject every bread with an additive. Instead, look at the whole picture: the grain ingredients, fibre, sodium and how the bread fits into your family's everyday meals.

> One I personally like to avoid is calcium propionate (282) commonly known as the “bread preservative” and found in many supermarket bread varieties to prevent mildew and bacterial growth (now you know why some loaves can last for up to 10 days outside the fridge).

 

#### 3. My three bread recommendations, plus a more affordable pick

Rather than searching for one perfect loaf, I like choosing different breads for different uses.

#### 1. Bakers Delight Cape Seed Loaf: lunchboxes and sandwiches

This is my pick for a hearty, nutrient-dense lunchbox bread (and used in the sandwiches in the lunchbox image above). Made with wholemeal flour and a generous mix of sesame seeds, linseeds, sunflower seeds, poppy seeds and other grains.

Per 100g, it provides: 13.2g protein, 7.1g dietary fibre, 1.9g saturated fat, 301mg sodium

The seeds contribute fibre, protein and unsaturated fats, while the wholemeal flour provides wholegrain nutrition. The soft texture makes it practical for sandwiches, and the nutty flavour works well with both savoury and sweet fillings.

#### 2. Soy & Linseed Sourdough: breakfast toast

For breakfast, me and the boys enjoy a soy and linseed sourdough - especially with eggs on the weekend

The combination of soy, linseeds and wholegrain ingredients provide fibre, protein and unsaturated fats. Toasting brings out the nutty flavour and makes it a lovely base for avocado, eggs or nut butter. Look for a loaf where wholegrain ingredients feature prominently and check the nutrition panel to compare fibre and sodium. We like the Sonomo brand available at most supermarkets.

#### 3. Rye Sourdough: a different grain and flavour

Rye sourdough is another option worth exploring, particularly if you enjoy a denser, more flavoursome loaf.

Rye provides fibre, and traditional sourdough fermentation can alter the bread's structure and affect how some nutrients are available. Some people, including myself find particular rye and sprouted rye sourdough breads easier to digest, but this varies between individuals and recipes. 

#### 4. A more affordable supermarket alternative

Not every family wants to spend bakery prices on everyday bread, and that's completely understandable, particularly in our current climate.

A practical budget-friendly option is **Coles Just Wholemeal Loaf (700g)**. At time of publishing the listed price of $4.00\*, so considerably less expensive than the Bakers Delight Cape Seed Loaf at $7.60\*.

It doesn't provide the same quantity of seeds or the same protein and fibre profile, but it offers a wholemeal base and a straightforward ingredient list. It's a useful example of how you can make a nutritious everyday choice without needing to buy the most expensive loaf.

*\*Prices may vary between stores and over time.*

#### 5. Maximise the nutrition of your bread

The bread itself is only part of the meal. What we put on it can make a big difference.

1\. Add a source of protein: eggs, hummus, cheese, tuns, chicken, nut/seed butter

2\. Add colourful plant foods: include avocado, tomato, cucumber, spinach, grated carrot or other vegetables your family enjoys.

3\. Make the most of your freezer: buy a whole loaf in bulk or find a good special, freeze some slices. This helps reduce waste and means you always have a convenient option available

> Top tip: blitz up unused slices/ends in a blender to make breadcrumbs and use them to make chicken schnitzels or meat balls – so much food waste is made up of unused bread

4\. Build variety over the week: You don't need to eat the same bread every day. Rotate wholemeal, seeded and rye options according to your family's preferences, budget and needs.

###### The takeaway: Bread doesn't need to be a food we avoid or overthink.

Choosing wholegrain ingredients, looking at fibre and sodium, and pairing bread with nourishing toppings are simple ways to make everyday meals more nutritious.

The best bread is one your family enjoys, that fits your budget and makes feeding everyone a little easier.

 Blog Post

## Related Articles

[Check all articles](https://marketing.bodysaysyay.com.au/tips-tricks)

 NEWSLETTER

### Join my mailing list

Weekly tips, recipes and the latest nutrition science to help your family stay healthy and care for our planet.

Plus you'll get a copy of my Nutritious Lunchboxes for School e-book for FREE

[Sign up](https://marketing.bodysaysyay.com.au/en-au/lunchboxes-ebook)

### And if lunchboxes feel overwhelming…

Check out **The Root Cause Lunchbox Reset,** simplifing lunchboxes, reducing ultra-processed foods,   
and empowering kids to get involved.

**👉 Learn more about the Lunchbox Reset [here](https://therootcause.com.au/lbr/#join)**

No guilt. No perfection. Just practical support 💛

Use code: 'SGBR' and get Breakfast Reset for FREE

[![BSY\_PRI\_RGB](https://marketing.bodysaysyay.com.au/hs-fs/hubfs/BSY_PRI_RGB.png?width=200&height=42&name=BSY_PRI_RGB.png "BSY_PRI_RGB")](http://www.bodysaysyay.com.au)

# Helping you to make  better choices for the health of your family & our planet.

### Pages

- [Home](https://bodysaysyay.com.au/)
- [About](https://bodysaysyay.com.au/about)
- [Services](https://bodysaysyay.com.au/#kat-OczPcRPqnNE2Ds6T)
- [Blog](https://marketing.bodysaysyay.com.au/tips-tricks)
- [Contact](https://bodysaysyay.com.au/#kat-PuDjNKCy8yrrJfUS)

---

- body says yay! © 2026. All rights reserved

[Follow us on Instagram](https://www.instagram.com/bodysaysyay) [Follow us on LinkedIn](https://www.linkedin.com/in/suzanne-burke-1b141817/) [Follow us on Facebook](https://www.facebook.com/bodysaysyay)

```json
{
  "@context" : "https://schema.org",
  "@type" : "BlogPosting",
  "author" : {
    "@type" : "Person",
    "name" : "Suzanne Burke",
    "url" : "https://marketing.bodysaysyay.com.au/tips-tricks/author/suzanne-burke"
  },
  "dateModified" : "2026-11-06T08:13:45.590Z",
  "datePublished" : "2026-11-06T08:13:20.000Z",
  "headline" : "Finding the right loaf for you",
  "image" : [ "https://marketing.bodysaysyay.com.au/hubfs/Canva%20images/Canva%20Design%20DAHaH4ba9LA.png" ],
  "mainEntityOfPage" : {
    "@id" : "https://marketing.bodysaysyay.com.au/tips-tricks/finding-the-right-loaf-for-you",
    "@type" : "WebPage"
  },
  "publisher" : {
    "@type" : "Organization",
    "logo" : {
      "@type" : "ImageObject",
      "url" : "https://marketing.bodysaysyay.com.au/hubfs/BSY_PRI_RGB-1.png"
    },
    "name" : "body says yay!"
  }
}
```