A protein breakfast cuts lunch by 22% (Vander Wal et al., J Am Coll Nutr 2005). Per 100 g: 50 kcal, 3.4 g protein, 1.9 g fat. Weigh once, pour to the same line — simple and accurate.
How should I track Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D?
The best way to track Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
