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It's hard to beat waffles for a heartwarming and satisfying breakfast. But on hectic weekday mornings, who has time to make them from scratch? (Provided you actually own a waffle maker.) The solution for time-crunched families: frozen waffles that pop up hot and crispy from the toaster in less than five minutes. Not all frozen waffles are created equal. The problem: Many brands are made from refined, or white, flour and contain too little fibre. Add a generous dose of maple syrup and your blood sugar level will plummet by mid-morning.

DON'T EAT THIS

Kellogg's Eggo Plus: Wheat & Blueberry waffles

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This one sounds like a healthy choice. Don't be deceived by "blueberry" in the product name.

Blueberries, of course, are a so-called superfood, and that might tempt you to consider this waffle extra-healthful.

But 13 ingredients are used to make these blueberry nuggets, with refined sugar topping

the list.

In the waffles themselves, water is the first ingredient (ingredients are listed by weight).

Wheat, or refined, flour is the second ingredient and not to be confused with whole wheat.

Always look for a whole grain to be listed as the first ingredient, to ensure you're getting the maximum value.

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Nutrition values for two waffles (70 grams):

180 calories

6 grams of fat

1.5 grams of saturated fat

0 grams of trans fat

370 milligrams of sodium

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3 grams of fibre

7 grams of sugar (almost 2 teaspoons worth – that's before syrup!)

EAT THIS

Nature's Path Ancient Grains 9 Grains & Honey

This is a much better pick. Whole wheat tops the list of grains, followed by eight others: Kamut™ khorasan wheat, spelt flour, rolled oats, oat bran, quinoa, millet, barley flour, brown rice flour and amaranth. One serving delivers a respectable five grams of fibre and only three grams of sugar. Skip the syrup and top the waffles with fresh fruit and a half cup of plain or vanilla Greek yogurt for a balanced breakfast.

Nutrition values for two waffles (70 grams):

180 calories

6 grams of fat

1 gram of saturated fat

0 grams of trans fat

330 milligrams of sodium

5 grams of fibre

3 grams of sugar

Leslie Beck, a registered dietitian, is the national director of nutrition at BodyScience Medical. She can be seen every Thursday at noon on CTV News Channel's Direct. www.bodysciencemedical.com

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