= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


One Week Plan: Shredded Wheat

1 cup Grain Berry Shredded Wheat Cereal (Cinnamon or Regular)
1/2 cup low or nonfat milk
1 slice whole grain bread, toasted
1 TBS peanut or almond butter
1 cup mixed fruit

1/4 cup chopped apples, with skin
1/4 cup cantalope
1/4 cup red grapes
1/4 cup strawberries


One Week Plan: Strawberry Oatmeal Smoothie

Grain Berry Strawberry-Oatmeal Smoothie
1 roast beef sandwich

2 slices whole grain bread
2-oz sliced roast beef
1-2 romaine lettuce or other leaves
2 slices of tomato
2 TSP mayonnaise


One Week Plan: Vegetable Venison Stew

1 serving Hearty Venison & Vegetable Stew
1 cup brown rice
1 cup fresh pineapple
Calorie-free beverage


One Week Plan: Breakfast Granola Bars

Grain Berry Granola Bars
1 cup green tea

Total Daily Summary
Whole Grains 9 1/2
Fruits 6 1/2
Veggies 3
Over 20,000 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.