what are the nutritional requirements for breakfast?
609617
['Whole grains. Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.', 'Lean protein. Examples include eggs, lean meat, legumes and nuts.', 'Low-fat dairy. ... ', 'Fruits and vegetables.']
244014
['Whole grain toast, peanut or almond butter and banana slices. ... ', 'Chicken thighs, rice and steamed vegetables. ... ', 'Oatmeal, protein powder and blueberries. ... ', 'Scrambled eggs, veggies and avocado. ... ', 'Protein smoothie.']
677250
['Healthy Oatmeal Mini Muffins.', 'Cottage Cheese Pancakes.', 'Raspberry and Coconut Breakfast Balls.', 'Breakfast Banana Pops.', 'Apple and Potato Pancakes.', 'Green Toddler Smoothie.', 'Pear Oatmeal Bars.', 'Mini Frittatas.']
1129350
['Whole-wheat bread or bagel.', 'Whole-grain muffin.', 'Fruit such as apple, banana, peach, etc.', 'Low-fat yogurt without a lot of added sugar.', 'Whole-grain cereal.', 'Unsalted nuts.']
909281
Poached or scrambled eggs served on wholegrain toast with grilled tomatoes tops Rob's healthiest breakfasts list. He said: 'Eggs are the ultimate breakfast food for me. 'They're high in protein and nutrients, such as the B vitamins, which convert food into energy within the body.
466089
['tea (usually English breakfast tea)', 'fruit juices.', 'milk.', 'coffee.']
114700
['½ cup iron- fortified breakfast cereal or 1 cooked egg.', '¼ –½ cup whole milk (with cereal or without) Fruit can be added to cereal or on its own.', '½ banana, sliced.', '2–3 large sliced strawberries.']
1341159
[' Vegetables.', ' Protein.', ' Fruits.', ' Grains.', ' Dairy.']
118964
['white bread.', 'refined (non-wholegrain) breakfast cereals, such as cornflakes.', 'white rice, refined (low-fibre) pasta and noodles.', 'cooked vegetables (but not the peel, seeds or stalks)', 'lean meat and fish.', 'eggs.']
114541
['oily fish – such as salmon, sardines, herring and mackerel.', 'red meat.', 'liver.', 'egg yolks.', 'fortified foods – such as some fat spreads and breakfast cereals.']
1209564
['Calories: 175.', 'Protein: 3 grams.', 'Fat: 15 grams.', 'Fiber: 5 grams.', 'Sugar: 1 gram.', 'Iron: 6% of the Reference Daily Intake (RDI)', 'Magnesium: 16% of the RDI.', 'Phosphorus: 9% of the RDI.']
855276
['Calories: 42.', 'Carbs: 10 grams.', 'Fiber: 2.2 grams.', 'Protein: 1 gram.', 'Fat: 0.5 grams.', 'Vitamin C: 9% of the Reference Daily Intake (RDI)', 'Manganese: 8% of the RDI.', 'Vitamin B6: 8% of the RDI.']
647467
['White bread without nuts and seeds.', 'White rice, plain white pasta, and crackers.', 'Refined hot cereals, such as Cream of Wheat, or cold cereals with less than 1 gram of fiber per serving.', 'Pancakes or waffles made from white refined flour.']
1014834
You should eat a small meal as soon as possible after waking. A good breakfast should consist of protein, such as scrambled eggs, plus a complex carbohydrate. Try these: hard boiled eggs and a slice of whole-grain bread with cinnamon (several small studies indicate that cinnamon may help reduce blood sugar)
399
['Fruits and vegetables every day. ... ', '1,300 milligrams (mg) of calcium daily. ... ', 'Protein to build muscles and organs. ... ', 'Whole grains for energy. ... ', 'Iron-rich foods. ... ', 'Limiting fat.']
1103122
['73 / 2,000 calleft. Fitness Goals : Heart Healthy. Fat64g.', '3 / 67gleft. Sodium1,570g.', '730 / 2,300gleft. Cholesterol198g.', '102 / 300gleft. Nutritional Info. Carbs1 g. Dietary Fiber0 g. Sugar0 g. Fat3 g. Saturated1 g. Polyunsaturated0 g. Monounsaturated1 g. Trans-- g. ... ', '10 Make-Ahead Breakfasts Under 300 Calories. MyFitnessPal Blog.']
655851
['One ounce of grains (serve 3 daily)', 'One cup of dairy (serve 2 daily)', 'One ounce of protein (serve 2 daily)', 'One cup of fruit.', 'One cup of vegetables (serve 1 daily)']