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I do not eat breakfast as I have acid reflux. However, if I were to eat breakfast I would have 4 bars of Weetabix, 2 teaspoons of brown sugar and enough milk to cover the cereal. According to nestle, a bowl of cereal should contain 55% cereal and 45% milk. Seeing as the density of milk is 1.026 grams per ml, that would mean I have 254.7ml or 261 grams of lactose free milk.

The recommendations for the amount of nutrients one should consume come from ncib.gov. ncib.gov is a website hosted by the national center for biotechnology information, which is part of the US National Institutes of Health. The number used are the numbers required for a person between the ages of 14 and 18.

According to the numbers on ncib.gov my breakfast is not particularly healthy. The problem seems to be that I am not consuming enough. Apparently i should be consuming between 450 and 600 calories, but i am not even eating 400 calories. Despite Weetabix and milk being notoriously rich in protein, I am not receiving enough protein for breakfast either. It is recommended someone my age should consume roughly 21.8 grams of protein for breakfast, but I am only consuming 17.61 grams.

Sources: https://www.ncbi.nlm.nih.gov/books/NBK219982/table/ttt00022/?report=objectonly

http://www.matvaretabellen.no/

https://www.aqua-calc.com/calculate/food-weight-to-volume/substance/cereals-blank-ready-to-eat-coma-and-blank-weetabix-blank-whole-blank-grain-blank-cereal

https://www.nestle-cereals.com/global/en/healthy-breakfast/what-is-a-healthy-breakfast/cereal-serving-sizes