For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100% whole grain.
Whole-grain bread, bagels, English muffins, and tortillas
Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat
Whole grains like brown or wild rice, quinoa, or oats
Whole-wheat or whole-grain pasta and couscous
Choose a variety of foods with protein.
Seafood — fish and shellfish
Poultry — chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93% lean)
Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean)
Beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)
Unsalted nuts, seeds, and nut butters, like almond or peanut butter