Agree with others, carbs are a problem.
While whole grains are good, I feel the need to point out that rice tends to be the worst whole grain choice. This is because it's generally consumed in a not quite whole form. White rice has had much of what you're looking for in a whole grain stripped off. Even some brown rices are "polished" to the point that they almost don't count.
Whole grain in general... once it's processed the potential benefits are greatly reduced. If you aren't eating the pretty little seeds, you just don't know how much it's been "cleaned" up. Oatmeal is good, the less rolled the better. Wheat berries ( the odd name for wheat grain ) are good. I'm rather fond of barley ( an under used grain, IMHO .)
Bread, of course, it right out.