1 cup unsweetened shredded wheat cereal with 3/4 tablespoon pumpkin seeds, 4 chopped walnuts, 1 apple chopped and 1 cup skim milk Per Serving: 378 Calories; 10g Fat; 16g Protein; 60g Carbohydrate; 8g Dietary Fiber; 4mg Cholesterol; 130mg Sodium.

Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fruit; 1 Non-Fat Milk; 1 1/2 Fat. Points: 10