How many grams of ______ should a healthy breakfast contain?
-carbs
-fat
-protien
-sodium
and also how many calories should it contain?
If possible what vitamins?
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Try for complex carbs (whole grains) and protein in a breakfast. Some fat is OK, but not a lot. A whole grain (100% whole grain) bagel with 1-2 tbsp of peanut butter is a good breakfast, maybe with a piece of fruit.
How many grams is dependent on how many calories you need per day, so I can’t give you strict numbers. But for the day, you want no more than 2400 mg of sodium. (This is very hard to do in our high-salt society. Sodium is EVERYWHERE!)
For the day, aim for about 30% of your calories to come from fat, about 15% to come from protein, and 55% or so to come from carbs.
1 gram of fat has 9 calories
1 gram of protein has 4 calories
1 gram of carbohydrate has 4 calories