A BLT sandwich typically consists of bacon, lettuce and tomato on two slices of toast, which can add up to 364 calories. Bacon is high in protein and fat, while lettuce and tomatoes are low in calories and rich in vitamins and minerals. The addition of mayonnaise can provide a creamy texture and additional calories, but it can be substituted with healthier alternatives such as avocado or hummus.
Optimal calorie count
The optimum calorie count is the minimum number of calories needed to obtain an optimal level of nutrients for a given energy intake. The calorie content of a food is calculated by taking the energy density and multiplying it by the macronutrients that make up a food.
Nutrient Density Score
The nutrient density of a food is the ratio of essential minerals, vitamins, amino acids and fatty acids per calorie. A food is nutrient-dense if it contains more than 90% of the RDI for each nutrient.
A food that is nutrient-dense will also keep you fuller longer, so you are less likely to overeat and gain weight. The satiety score is a mathematical prediction of the food’s ability to keep you satisfied for an extended period of time.
A McDONALD’S Premium Crispy Chicken Ranch BLT Sandwich is a good example of a nutrient-dense food. It has a 2.4 P:E which makes it an ideal choice for weight loss. While it is not the healthiest option, it has a nice balance of proteins and fiber which makes it a good source of vitamins and minerals.