Best Breads and Spreads

Not much is faster than sweeping some spread on your toast as you zip out the door in the morning (and it's not too messy if you have to dashboard dine). But if you're eating bread that is as nutritious as cardboard, and fatty spreads that age you as much as a burger does, you'll leave yourself more sluggish than a dial-up Internet connection.

Here's what to choose to supercharge your energy, your plumbing, your efforts for a narrow waist, and even your body's defenses against heart disease and cancer:

Chewy, grainy, 100% whole-wheat bread -- or any other bread made from 100% whole grains (including some rye breads). One slice of bread gets you one sixth of the way to your daily whole-grain goal. Grains that aren't 100% whole -- in other words, refined ones -- have the natural fiber and nutrients milled out of them. Just beware: “Multigrain” doesn't necessarily mean a product is good for you. Even if there are 7 or 16 or more grains, none of them may be whole.

Nut butters -- Peanut butter from only ground peanuts is fine, but you can pack important omega-3 fats into your day with other spreads. Our favorite: walnut butter. And even cashew, almond, and pecan butters are way better for your energy level than margarine or butter are.

Avocado butter -- This creamy veggie makes a perfect spread, rich in healthful fats that do your body favors. Just mash the flesh with whatever flavors you like -- lemon juice, capers, pepper, salsa -- and spread on your bread.

Now that's what we call a great toast to your health.