Hey, this is Dr. Day, and welcome to this module. To make it bite sizable. For us, I've actually created the whole foods module and I've created it in three separate modules, you'll have your first module on carbohydrate, which we will start in just a minute, you'll have another module on protein and a third module on fat. Each one is less than five minutes, so you can actually watch a short burst and then get started to move to the next one. Now, don't forget, we will have handouts that accompany each section that gives you some ideas about a summary what we talked about and what you can start to do to modify your eating habits so that you can create a whole foods diet for yourself. It's going to help you balance your blood sugars.

So let's get started module number one, carbohydrates. Let's now move to carbohydrates. So carbohydrates, I Love carbohydrates. And what I mean by that is fruits and vegetables are considered carbohydrates. And actually, so are whole grains. So if you're eating fruits, vegetables and whole grains, these are Whole Foods.

These are going to be super healthy for you, your roots, colors of the rainbow, they have antioxidant properties, they have anti inflammatory properties, they have things that actually help you to actually be healthy. And so you want to eat colors of the rainbow all the time, every day. Here's some examples of fruits that are great for you to try and there are many, many more to consider. vegetables, the same thing. There are lots of different types of vegetables. Here is a list of vegetables and again, there are many, many more to try.

I'm going to highlight one vegetable family that I really like, which is the cruciferous festival family. That is a lot of words. cruciferous vegetables. These are broccoli, cauliflower, bok choy, kale, collard greens. These are all examples of the Christopher's special family. If you eat these three times a week or more, you're going to reduce your risk of heart disease, cancer, diabetes, pre diabetes, cholesterol, so this should be a staple in your family all the time.

It's really simple. Whole grains are a little bit more complicated because people confuse whole grains and whole wheat sometime, whole grains as a group, it can be oats, it can be spelt, it can be barley, it can be buckwheat. These are all different examples of grains. farro is one of the Ancient grains that people use Keine wha, technically a seed, people usually think about it when you're thinking about grains. And these are the types of things that you want to think about when you're eating whole grains. You want to actually avoid white rice, because white rice is actually not nearly as much nutrient dense as something like brown rice, for example.

So when you're thinking about whole grains, you want to look for labels that say 100%, whole grain, hundred percent whole wheat, 100% oats. Those are the kinds of things that you want to look at. And feel free to do things like have oatmeal, eat quinoa, eat brown rice and use those instead of using white rice. So that's a great example and you'll give you a list of lots of different fruits and vegetables and whole grains that you can actually start eating. I hope that you learned more about what carbohydrates are and more importantly, Which carbohydrates are healthy for you like vegetables and fruits and whole grains, and which ones are not healthy for you the processed foods right? It's important to really understand those differences and to begin to ask questions.

If you have them, you can always click the discussion button and ask your question and I'm happy to answer if you are a little bit still confused about what carbohydrates are good or bad, how to use them. All right, you're doing great. Fill out your handout to help give you more information about carbohydrates that you can include in your diet that are really going to help you become healthier well more balanced and blood sugar balanced human being