Which of the following single-week practical plans most directly increases intake of nutrient-dense, fiber-rich, whole-grain carbohydrates while also aiming to reduce added sugars?

Swap refined breakfast cereal for plain steel-cut oats topped with fruit and a handful of nuts, replace white bread with whole-grain bread at lunch, and choose water or unsweetened tea instead of sugary beverages

Eliminate all carbohydrates except for a single daily whole grain cracker and rely on protein shakes for energy, which guarantees reduced added sugar and the fastest weight loss

Continue current food choices but take a fiber supplement pill twice daily and alternate between regular soda and sugar-free soda to balance flavor preferences and fiber goals

Switch to low-fat flavored yogurt and conventional granola for breakfast, choose sweet bakery items for convenience lunch options because they are fortified, and add diet soda to reduce sugar calories