Bread, yogurt, cheese, kiwi, peanut butter, flax seeds
1/3 cup | yogurt, plain, less than 1% 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 370 |
Fat 10 g 15 % |
Saturated
2.3 g
12 % |
Cholesterol 10 mg |
Sodium 600 mg 25 % |
Carbohydrate 56 g 19 % |
Fibre 9 g 37 % |
Sugars 30 g |
Net Carbs 47 g |
Protein 21 g |
Vitamin A 3 % |
Vitamin C 127 % |
Calcium 33 % |
Iron 23 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Fruits | ½ |
Milk and Alternatives | ½ |
Meat and Alternatives | 1 |
Fats | 1 |