Granola, milk, bread, yogurt, kiwi, cranberries, peanut butter, flax seeds and hemp seeds
2/3 cup | yogurt, plain, less than 1% M.F. | 180 g | |
2 tsp | flax seeds, ground | 7 g | |
1 serving | Homemade Granola | 0.33 cup(s) | |
1/2 tsp | dried cranberries | 2 g | |
10 g | hemp seeds | 1 tbsp | |
1 slice | bread, low salt | 30 g | |
1/2 tbsp | peanut butter, natural | 8 g | |
1/2 cup | milk, skimmed, 0% | 125 mL | |
1 | kiwis, or other seasonal fruit | 90 g |
per 1 serving (450 g)
Amount % Daily Value |
Calories 550 |
Fat 18 g 27 % |
Saturated
3.8 g
19 % |
Cholesterol 10 mg |
Sodium 300 mg 13 % |
Carbohydrate 72 g 24 % |
Fibre 9 g 36 % |
Sugars 36 g |
Net Carbs 63 g |
Protein 28 g |
Vitamin A 10 % |
Vitamin C 128 % |
Calcium 52 % |
Iron 28 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | ½ |
Milk and Alternatives | 1 ½ |
Meat and Alternatives | 0 |
Fats | 2 ½ |
Other Foods | ½ |