If you're eating a lot high carb foods like white bread
, white rice, pasta, potatoes, etc, start switching them to whole grain breads
, pastas, brown rice, sweet potatoes.
When you fix your plate, fill 1/2 of it with veggies (no heavy cheesy sauces, etc), 1/4 with protein (meats, fish, chicken. etc) and the other 1/4 with brown rice, whole grain pasta, etc. For snacks try the apple I mentioned above, whole grain crackers with cheese, a Greek yogurt, etc.