= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


Seven Day Plan: Breakfast

Grain Berry Powerhouse Breakfast

3/4 cup Grain Berry Bran Flakes Cereal

1/2 cup low or nonfat milk

1/2 cup of blueberries

ONYX Super Antioxidant Blueberry Blast Smoothie


Seven Day Plan: Lunch

1 serving Black Bean Chili
2 cups tossed salad with assorted leafy greens and vegetables

2 TBS Silver Palate salad dressing or vinagrette of choice

1 slice whole grain bread or crackers

2 TSP margarine or butter

1 medium apple w/skin

Calorie-free beverage


Seven Day Plan: Dinner

1 serving Salmon Filets with Sweet & Rough Lime Glaze

1 cup steamed asparagus

1/2 cup of steamed carrots

1 cup of baby spinach

1/4 cup sliced or grape tomatoes

1 TBS of Silver Palate salad dressing or vinaigrette of choice

1 slice whole grain bread

2 TSP margarine or butter

Calorie-free beverage


Seven Day Plan: Snacks

Grain Berry Pumpkin Bites

1 cup green tea

Total Daily Summary
Whole Grains 4 1/2
Fruits 4
Veggies 7 1/2
Over 45,000 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.