Compare three breakfast options (each ~400 kcal) for energy density and nutrient quality: (A) 60 g granola with milk, (B) 30 g mixed nuts plus a banana, (C) 1 large bagel with low-fat cream cheese. Which option most effectively increases energy density per bite while also providing protein and healthy fats for weight gain?

• A. Option A: granola with milk, because granola is always less energy-dense per bite than whole nuts and therefore provides more calories in small volumes.
• B. Option C: bagel with low-fat cream cheese, because low-fat choices always maximize protein and minimize fat which helps weight gain best.
• C. Option B: 30 g mixed nuts plus a banana, because nuts concentrate energy and provide healthy fats and some protein alongside the carbohydrate in banana, making it calorie-dense and nutrient-dense.
• D. None: choose only fruit juice because liquids are always the most nutrient-rich and concentrated source of calories per sip.

Answer: (C)