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Breakfast "Hamilton"

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430 calories/serving
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

7 tbsp yogurt, fruit, 1-2% M.F. 100 g
1 slice bread, low salt, toasted 30 g
1 tsp cream cheese, light 3 g
1 oranges 180 g
1 cup Cheerios cereal, whole grain 30 g
1/2 cup milk, skimmed, 0%, for the cereals 125 mL
1 tsp flax seeds, ground 4 g

Nutrition Facts Table

per 1 Serving (430g)

Amount

% Daily Value

Calories

430

Fat

6 g

9 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

400 mg

17 %

Carbohydrate

80 g

27 %

Fibre

6 g

24 %

Sugars

46 g

Protein

17 g

Vitamin A

15 %

Vitamin C

114 %

Calcium

47 %

Iron

40 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 2 servings
Milk and Alternatives : 1 servings
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Copper, Vitamin A
Good source of  :
Fibre, Manganese, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6, Zinc
Excellent source of  :
Calcium, Folacin, Iron, Magnesium, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 1
Milk and Alternatives 2
Fats ½

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