Breakfast (around 11:00 at work); Porridge with raisins and milk

1 cup of Pathmark old fashioned rolled oats (whole) approx 80g

300 calories
50 calories from fat; 5g fat; 1g saturated, 2g each mon/poly unsaturated
0 cholesterol and sodium
54g carbohydrates
dietary fibre 8g (4 each soluble and insoluble fibre)

20% of daily iron intake

1 small packet of BJ’s raisins 1.5 oz (42g) 130 calories

0 mg cholesterol and fat
10mg sodium
310mg potassium
31g carbohydrates
2g Fibre
29g sugars
1g protein
2% calcium
6% iron

1 cup hot water

1 cup 1% milk

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