= One Serving Vegetables

= One Serving Whole Grains

= One Serving Fruit


One Week Plan: Honey Nut Oats

1 cup Grain Berry Honey Nut Toasted Oats Cereal
1/2 cup low or nonfat milk
2 TBS raisins
1 slice whole grain bread, toasted
1 TBS peanut or almond butter
1 cup orange juice


One Week Plan: Carrot Lentil Soup

Lentils with Carrots and Feta Cheese
1 cup of mixed berries with yogurt

1/4 cup of blueberries
1/4 cup of blackberries
1/4 cup of raspberries
1/4 cup of strawberries
1/2 cup low fat vanilla yogurt

Calorie-free beverage


One Week Plan: Quarter Pounder

1 serving Grain Berry Onyx Hot Stuff Quarter Pounders (with bun, lettuce, tomato, onion)
1 medium red potato with skin, (chunked, seasoned & baked)
2 TSP extra virgin olive oil
1 TSP fresh garlic
1 TSP fresh rosemary
Calorie-free beverage


One Week Plan: Almond Bars

Grain Berry Almond Bars
1 cup green tea

Total Daily Summary (A.U.V.)
Whole Grains 4 3/4
Fruits 5 1/2
Veggies 3 1/2
Over 35,000 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.