30-Day Healthy Living Challenge: Day 7

Today concludes the first week of the 30-Day Healthy Living Challenge. How do you feel?! I want to thank all of you that have been following, and I welcome any new followers for week 2. I had a hard time yesterday because I was out from 6:30am until 9pm. I’m sure we have all experienced that healthy eating become more difficult when time is limited. I grabbed a quick dinner on the go, but I was still able to get a sandwich with whole grain bread (grains), zucchini and eggplant (veggies), and chickpeas (protein). So My Plate works even when you don’t have a plate!

day 7

Day 7 Challenge: Eat Only Whole Grains

Day 7 is all about one aspect of the plate: grains. Specifically, let’s talk about whole grains. Many of my clients are confused by this topic. A “whole” grain is a grain that includes all of its natural parts. I won’t bore you with confusing names, but a whole grain has not had any part of the grain stripped out. Because of that, whole grains have a lot more fiber and protein than non-whole grains, aka white or “refined” grains. The Day 7 challenge is to eat only whole grains. Here are a bunch of examples of whole grains:

  • Whole wheat or whole grain bread (read the ingredients and make sure it says the word “whole” before the wheat)
  • Brown rice
  • Wild rice
  • Quinoa
  • Oats
  • Farro
  • Bulgur
  • Amaranth
  • Wheatberry
  • Whole wheat pasta

Try to be diverse in your choices. Choose a different type of whole grain at each meal.

These are some examples of refined grains to avoid:

  • white bread
  • white rice
  • regular pasta
  • pancakes, waffles, muffins, pastries, donuts, etc.

Since I never ask you to do something without providing a reason, here’s why whole grains are so good for you:

  • They have much more fiber than refined grains. Fiber keeps you fuller longer, which means you will eat less.
  • A diet high in fiber has been linked to a healthy heart, lower cholesterol and lower blood pressure.
  • Whole grains contain more protein than refined grains. Protein provides a feeling of satisfaction and fullness after a meal.

Whole grains are everywhere now—I would even say they have become trendy. Hopefully this Day 7 challenge will be easy for you!





  • Reply
    Donna Fletcher
    January 7, 2016 at 9:09 pm

    Whole grain peanut butter toast with oatmeal this morning! We already eat whole grain pasta (shhh don’t tell my husband & son!), and I decided to make that tonight because of this post. Thanks for helping with our healthy eating!

  • Reply
    30-Day Healthy Living Challenge: Day 30 – Nutrition à la Natalie
    January 30, 2016 at 9:09 am

    […] Day 7: Eat Only Whole Grains […]

  • Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.