Oatmeal, bread, milk, orange, almond butter, flax seeds
2 tsp | flax seeds, ground | 7 g | |
1 serving | Oatmeal | ||
1 slice | bread, whole wheat, low sodium, toasted | 45 g | |
1 tsp | almond butter | 5 g | |
1 | oranges, or other seasonal fruit | 180 g | |
1 cup | milk, skimmed, 0% | 250 mL |
per 1 serving (440 g)
Amount % Daily Value |
Calories 450 |
Fat 9 g 14 % |
Saturated
1.5 g
7 % |
Cholesterol 10 mg |
Sodium 230 mg 9 % |
Carbohydrate 72 g 24 % |
Fibre 9 g 35 % |
Sugars 28 g |
Net Carbs 63 g |
Protein 22 g |
Vitamin A 20 % |
Vitamin C 114 % |
Calcium 43 % |
Iron 22 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | 1 |
Milk and Alternatives | 1 |
Fats | 1 ½ |