- Zero in on whole grains, such as brown rice, oatmeal, quinoa, farro, millet, and bulgur. Look for "whole-grain" breads, pasta, and crackers.
- Count the carbs in your starchy vegetables, such as potatoes, yams, sweet potatoes, corn, and peas.
- Eat plenty of nonstarchy vegetables, including broccoli, asparagus, carrots, cabbage, cauliflower, snow peas, mushrooms, tomatoes, and peppers. Load up on leafy green salads. Choose a variety of colorful produce.
- Look for ways to add legumes. Toss kidney or garbanzo beans into salads, dredge raw veggies in hummus, or have a side of beans.
- Forage for fresh fruits. Limit to one serving at a time and skip the juice. Eat portions that are the size of a tennis ball or that fit in a 1-cup measuring cup.
- Choose nonfat, low-fat, and reduced-fat milk and yogurt.