I am 20 years i want to be healthy should i eat whole grain or white as i reas whole grain contain phaytic acid that bind ca and iron cause bone loss?

It's complicated: Phytic acid is found in many foods generally considered healthy, including beans, seeds, nuts, whole grains, potatoes and sweet potatoes. It's safe to consume them in moderation, esp. if you also get plenty of calcium and vitamins A, C, D and lacto-fermented foods. Preparing these foods properly will eliminate most phytic acid. See http://www.westonaprice.org/health-topics/living-with-phytic-acid/