What tops your toast?

When you're in a time crunch, a piece of whole-wheat toast and some fruit is a quick and healthy breakfast. But what are you putting on top of your toast? Healthcastle's dietitians review some popular toast toppers and give us the nutritional low-down:

• Nutella. While a hazelnut spread may seem like a healthy option, Nutella is packed with more sugar and palm oil than hazelnuts.
• Margarine. Be sure to pick a spread that has zero trans-fats. (Look for non-hydrogenated vegetable oil on the ingredient list.) For an even better option, choose a spread that has plant sterols added for cholesterol health.
• Cream cheese. You may think this yummy spread counts as a serving of dairy. While technically it does, it's actually pretty low in calcium. Calorie-wise cream cheese isn't too bad when you pick the lite versions.
• Peanut butter. This tasty treat is packed with protein and also provides some monounsaturated fats. Just choose a natural peanut butter that doesn't contain hydrogenated oil.
  
• Jam. It's fruit... so it must be healthy, right? Not when it's paired with sugar or artificial sweeteners. Choose 100% fruit varieties that are sweetened with natural juice. Or, better yet, make your own.