Bread, yogurt, cheese, kiwi, peanut butter, flax seeds
1/3 cup | yogurt, fruit, 1-2% M.F. | 100 g | |
2 tsp | flax seeds, ground | 7 g | |
1 | kiwis, or other seasonal fruit | 90 g | |
2 slices | bread, whole wheat, toasted | 70 g | |
1 tsp | peanut butter, natural | 5 g | |
1 slice | cheese, low-fat | 22 g |
per 1 serving (280 g)
Amount % Daily Value |
Calories 430 |
Fat 11 g 17 % |
Saturated
3.3 g
16 % |
Cholesterol 10 mg |
Sodium 580 mg 24 % |
Carbohydrate 67 g 22 % |
Fibre 9 g 37 % |
Sugars 41 g |
Net Carbs 58 g |
Protein 20 g |
Vitamin A 5 % |
Vitamin C 126 % |
Calcium 29 % |
Iron 23 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Fruits | ½ |
Milk and Alternatives | 1 ½ |
Meat and Alternatives | 1 |
Fats | 1 |