Instead of: Eat: White bread or pasta Whole-grain bread or pasta Chips Whole-grain crackers Milkshakes Oat and berry protein shake Processed cereals Oatmeal or bran cereal with fruit White rice Wild rice, brown rice, millet Red meats and poultry Beans, peas, legumes Pastry and coffee snack Carrot sticks with hummus, edamame, orange juice with fiber