It totals all the amounts of calories, fats, carbs, sugars and almost anything else. Here are a few
tips that I picked up while I was at my lowest weight (271 with a weight loss of 62lbs!, but due to family problems my weight went back and forth and I'm currently at it again!).
Pasta: stick to whole wheat/whole grain, 2 ounces (is about a cup I think). Add veggies to it to make it more filling.
Rice: Brown rice is better, limit the amount.