The Grain Berry 3-3-3 Eating Plan


The Grain Berry 3-3-3 Antioxidant Eating Plan

As our newsletter and/or website follower, you may have already used our Grain Berry Cereals, Mixes, Pastas and Smoothie Boosters, all with amazing new Onyx sorghum. If you want to participate in the Grain Berry 3-3-3 Plan, all you have to do is incorporate our simple Building Blocks into your diet. The Building Blocks consist of 3 servings of whole grains, 3 servings of fruits and berries, and 3 servings of multi-colored vegetables. (Click to scroll down to the Building Blocks).

Did you know that no matter what diet you follow – or no diet at all – the 3-3-3 Plan is so simple that anyone can improve their body’s shield against many attacks to our cells from diabetes, obesity, heart issues, and certain cancers?  Simply eat 3 servings of whole grains, 3 servings of multi-colored vegetables and 3 servings of fresh whole fruit or berries and you are in the Grain Berry Plan.

ONYX has more resistant starch than other whole grains; so sugars are not digested rapidly to form spikes in the blood. This resistant starch in ONYX also slows carbohydrate metabolism. Thus it is useful for weight management and pre-diabetes and a lot more.

We make amazing ONYX play the key role of whole grains in the 3-3-3 Plan because no other grain offers more important antioxidants and sugar-carb control than ONYX. By adding fruits and vegetables, you get a major balance of antioxidants and other nutrients so that this simple plan is like no other.

Use These Healthy and Delicious Building Blocks Every Day…

3 Servings Whole Grains Each Day

The 3-3-3 Plan starts with whole grains, the basis of the Eating Plan.  Using Grain Berry Onyx gives you benefits well beyond other whole grains; with more antioxidants, natural plant fiber and slowing down absorption of sugars and carbs in your diet.

3 Servings Whole Fruits & Berries Each Day

At breakfast, add fruits & berries on top of your cereal or oatmeal.  Bring a piece of fruit for lunch.  Add to yogurt or eat them alone for a snack or as a dessert after dinner.  Make a delicious smoothie (try our Onyx Blueberry Blast recipe) to serve for any meal.

Adding more fruits and berries to your diet is fun and tastes great.

Building Blocks Fruits Berries

3 Servings of Vegetables Each Day

Hearty soups and stews – steamed or sautéed, salads or garnishes, veggies are the perfect complement to virtually any protein dish you can think of. Adding more veggies to meals balances nutrition while filling you up naturally.

Building Blocks Vegetable

One Week Meal Planner Using the 3-3-3 Eating Plan

We’ve developed a One Week Meal Planner that demonstrates how easy incorporating the 3-3-3 Eating Plan into your diet can be. To make it easy to follow, we’ve created a symbol for each of the 3 Building Block food groups; = 1 serving of whole grains, = 1 serving of fruits, and = 1 serving of vegetables; and placed them next to each serving*.

The seven days of meals and a snack in the Grain Berry Meal Planner include a wide variety of nutrient-rich foods, including Grain Berry products, to meet the recommended minimum three daily servings each of fruits, vegetables and whole grains. All these healthful whole grains, fruits and veggies add up to an average of over 40,000 ORAC units per day with all the powerful protective benefits that antioxidants provide. This Planner was reviewed and analyzed by registered dietitian nutritionist and university professor, Jamie Pope, MS, RDN, LDN, FAND. The plan provides an average of 2,000 calories per day with ample fiber and essential nutrients to meet your needs.

* Serving sizes are based on the 2015 – 2020 Dietary Guidelines for Americans as recommended by the USDA.