= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


One Week Plan: Banana Muffin

Grain Berry Banana Muffin
1 cup lowfat yogurt of choice
1 cup assorted melon
1/3 cup of watermelon
1/3 cup of honeydew
1/3 cup of cantaloupe


One Week Plan: Banana Ginger Smoothie

Grain Berry Banana-Ginger Smoothie
1 turkey sandwich

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

Calorie-free beverage


One Week Plan: Herb Roasted Vegetables

3-oz of lean top loin steak, grilled
1 serving of Herb Roasted Vegetables
1 medium sweet potato, baked
2 TSP margarine or butter
1 cup of pomegranate juice


One Week Plan: Grapes

1 cup red or green grapes
2 TBS roasted walnuts or nuts of choice
1 cup green tea

Total Daily Summary
Whole Grains 3 1/2
Fruits 6
Veggies 4
Over 30,000 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.