= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


One Week Plan: Multi-Grain Pancakes

1 serving Grain Berry Multigrain Pancakes
1 cup low or nonfat milk
1 cup of mixed fresh fruit medley
1/4 cup of blueberries
1/4 cup of peaches
1/4 cup of kiwi
1/4 cup of strawberries


One Week Plan: Greens

1 serving Grain Berry Chicken Parmesan Roll-ups (includes pasta)

1 cup steamed broccoli

1/2 cup steamed yellow squash

1 slice whole grain bread

2 TSP margarine or butter

Calorie-free beverage


One Week Plan: Yogurt Berries

1 cup lowfat yogurt of choice
1 cup fresh, pitted cherries
1 cup green tea

Total Daily Summary
Whole Grains 5 1/2
Fruits 6
Veggies 5
Over 40,000 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.