= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


One Week Plan: Breakfast Waffles

1 serving of Grain Berry Pecan Waffles
1/2 medium red grapefruit
1 cup low or nonfat milk


One Week Plan: Shrimp Asparagus Salad

1 serving Silver Palate Asparagus Shrimp Salad
1 serving Cauliflower-Potato Soup
1 peach or other seasonal fruit
Calorie-free beverage


One Week Plan: Tuscan Baked Eggplant

1 serving of Grain Berry Tuscan baked Eggplant (on 1 cup Grain Berry Penne)
1 serving Parmesan Salad
1 slice whole grain bread
2 TSP margarine or butter
2 plums or other fresh fruit of choice
Calorie-free beverage


One Week Plan: Yogurt Berries

1 cup lowfat yogurt of choice
1/4 cup pistachios, dry roasted, no salt
1 cup green tea

Total Daily Summary
Whole Grains 3
Fruits 4
Veggies 5
Over 25,000 A.U.V.*

*Limitations of Antioxidant Units Value (A.U.V.)
High levels of Antioxidant Units consumption from eating a balanced diet featuring a wide variety of whole grains, fruits & berries and multi-colored vegetables has many benefits. But Antioxidant Units is only one measure of the healthiness and/or nutritional merit of a single food, and values may vary based on growing conditions and other variables. Increasing dietary Antioxidant Units from low levels is smart, but research indicates the rate of benefit improvement begins to diminish above 20,000 units per day.