Interest: hiking on and off trails , maintaining certain trails. recumbent bike on log/mining roads, and KVR, and for excercise in absolute comfort.
I on the other hand eat a mix of:
1 cup of slow oatmeal
1/3 cup of slivered almonds
a handful of currents
a smaller handful of chocolate chips
some small chips of candied ginger
and 2 cups of milk.
eaten cold as in not cooked and this lasts me till 3 pm from 6 am when I eat breke. I haven't any idea of nutrient values but it works for me.
The idea of eating when I first get up makes me feel sick, but if I'm hiking I force down some oatmeal with a bit of milk, a banana, and maybe some kind of egg thing picked up on the way. This seems to be the combo that works for me. Oh and coffee...very important!