Table 1.

Reference scheme for breakfast and snacks.

(1A) Breakfast
Food Category	Portion Size	Possible Alternatives
(a) Dairy	155 kcal	250 mL whole milk 330 mL semi-skimmed milk 230 g whole milk yogurt 350 g semi-skimmed yogurt 20 g butter
(b) Cereal	170 kcal	45 g cornflakes 45 g rusks (5 slices) 75 g whole bread
(c) Sugars *	120 kcal	50 g jam 220 mL fruit juice
(1B) Snack
Food Category	Portion Size	Practical Examples (Edible Part)
Nuts	290 kcal	Almonds—50 g Peanuts—50 g Pistachios—50 g Walnuts—40 g

Breakfast (1A) is composed of a portion of (a) dairy, (b) cereals, and (c) sugars. Snacks (1B) are composed of a portion of nuts. The amount of nuts indicated in the 1B scheme for snacks can be eaten as a single snack or on two occasions per day, halving the total amount indicated in the table for each occasion. * The EAT-Lancet Commission reference diet indicates 25 g of sugars per day, which was considered as “free sugars” that is “all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups, and fruit juices,” as indicated by the World Health Organization (WHO) [22].