Nature Trust

Eat More Whole Grains. Refined carbs, like white bread, pasta, and rice, lose nutrients during the manufacturing process. Trade them for whole wheat bread and pasta and brown or wild rice. Or opt for other whole grains like oatmeal, popcorn, barley, or bulgur. This change can have a big impact: Studies show that a diet high in whole grains can lower your risk of heart disease, type 2 diabetes, and colon cancer.