Breakfast "Houston"

Cereal, milk, orange, walnuts, flax seeds

460 calories/serving
  • Very easy
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

1 oranges 180 g
1 cup breakfast cereal, whole grain 50 g
1 cup milk, skimmed, 0%, for the cereals 250 mL
2 1/2 tbsp walnuts 16 g
2 tsp flax seeds, ground 7 g

Nutrition Facts Table

per 1 serving (460g)

Amount

% Daily Value

Calories

460

Fat

15 g

23 %

Saturated 1.7 g
+ Trans 0 g

8 %

Cholesterol

10 mg

Sodium

110 mg

5 %

Carbohydrate

72 g

24 %

Fibre

12 g

48 %

Sugars

26 g

Net Carbs

60 g

Protein

19 g

Vitamin A

20 %

Vitamin C

114 %

Calcium

39 %

Iron

28 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ½ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Zinc
Good source of  :
Selenium, Vitamin A
Source of  :
Omega-3, Omega-6
Low  :
Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat

DIABETES Exchange

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

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