Breakfast "Hamilton"

Cereal, milk, bread, yogurt, orange, cream cheese, flax seeds

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380 calories/serving

Ingredients

1/3 cup yogurt, plain, less than 1% M.F. 100 g
1 slice bread, low salt, toasted 30 g
1 tsp cream cheese, light 3 g
1 oranges, or other seasonal fruit 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 (430 g)

Amount

% Daily Value

Calories

380

Fat

4 g

7 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

10 mg

Sodium

420 mg

18 %

Carbohydrate

69 g

23 %

Fibre

6 g

24 %

Sugars

34 g

Net Carbs

63 g

Protein

18 g

Vitamin A

13 %

Vitamin C

115 %

Calcium

51 %

Iron

40 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 1
Milk and Alternatives 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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