= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


One Week Plan: Apple Almond Oatmeal

1 serving Grain Berry Apple-Almond Oatmeal
1 cup of low or nonfat milk OR lowfat yogurt of choice
1 medium orange


One Week Plan: Goat Cheese Salad

1 serving Grain Berry Goat Cheese, Mango and Walnut Salad
I slice whole grain bread or crackers
2 TSP margarine or butter
1 cup blueberries or seasonal fruit of choice


One Week Plan: 3 P Pasta

1 serving Grain Berry 3 P’s Pasta

2 cups romaine lettuce (green and red varieties)
1/4 cup slices of cucumbers
1 plum or 1/2 medium tomato
2 tbsp of Silver Palate salad Dressing

1 slice whole grain bread
2 TSP margarine or butter
Calorie-free beverage


Seven Day Plan: Snacks

1/2 cup lowfat cottage cheese
8 baby carrots and 4 celery sticks
1 ounce serving whole grain crackers
1 cup green tea

Total Daily Summary
Whole Grains 7
Fruits 4 1/2
Veggies 7
Over 55,000 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.