1. Maybe the Dakota appeals to you -- a whole wheat bread with millet, sunflower, pumpkin and sesame seeds added.

2. Crusty whole wheat bread is my favorite.

3. Then change your white bread for whole wheat bread.

4. Whole grains like oatmeal and whole wheat bread are a must as well.

5. Eat whole wheat bread instead of white, whole wheat pasta instead of regular, brown rice instead of white, etc.

6. Using whole grains (like whole wheat pasta or whole wheat bread), vegetables, lean meats or beans, and reduced fat cheese can all make these meals more flavorful and healthful too.

7. Always stick to brown products: whole wheat bread, sweet potatoes and brown rice, etc.

8. Dark fiber-rich whole wheat bread is lower on the index; its spike is slightly less sharp.

9. Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance.

10. Spread a scoop of canned pumpkin on toasted whole wheat bread and then drizzle agave or maple syrup on top.

11. Toast whole wheat bread, slather with almond butter or peanut butter, and then sprinkle flaxseeds on top.

12. Wednesday : Greek salad, Whole wheat bread, Seasonal fruits, sauce, Fried mushroom, Juice or yoghurt.

13. Pretzel, German beer bread, Frankfurt bread, soft roll, hard roll, whole wheat bread, multigrain bread Portion butter and assorted jams, salted bread sticks, salted mini pretzel.

14. Lunch: Sandwiches such as turkey or avocado with tomatoes and sprouts on whole wheat bread; pita filled with hummus and tomatoes and sprouts and lettuce; leftover soup or chili.

15. Bread can be replaced by other complex carbohydrates, like rice or pasta, but whole wheat bread is the healthier option.

16. Whole wheat flour. Flour is the powder we use to make bread. Whole wheat bread is brown and it is healthier than white bread.

17. 25 percent should be divided among raw nuts and seeds, beans and legumes, and whole grains, especially brown rice, whole wheat bread, quinoa, amaranth, millet, sorghum(), and buckwheat.

18. Vegetarians should be sure to eat a variety of whole grains such as whole wheat bread, pasta and tortillas, brown rice, bulgur, and quinoa.

19. In the morning, put some peanut-butter (no jelly, just the peanut-butter) on the bun, or between two slices of whole wheat bread.

20. Eat fruits and vegetables. Excessive fibrous to eat more fruits, vegetables and whole wheat bread.