As far as what we
eat is a wide range of vegetables (not including white potatoes), a wide range of
whole fruits, 90 cc mix of no salt tree nuts, (that's my approximation of Dr. Weber's handful of nuts), wide variety of beans and legumes usually about 1/4 cup dry,
whole grains example brown rice pasta, some organic
whole grain bread, usual breakfast organic old fashioned
rolled oats with soup spoon of dried wild blueberries, 1/2 a banana, 12 no salt almonds with skin, a little almond milk.
Nothing wrong with oat bran if you like it, but I feel like you may not need it if
eating whole oats in the form of oat groats, steel - cut
oats, or
rolled oats.