Step 1: Count your carbohydrates
Eat a diet comprising 45 to 65 percent carbohydrates. Select healthy carbs, such as fruits and vegetables, whole grains, legumes, and low-fat dairy products.
Step 2: Choose fiber-rich foods
Pick foods rich in fiber, such as leafy greens, legumes, whole-wheat flour, and nuts. Aim for 25 to 30 grams of fiber per day.
Step 3: Limit bad fats
Limit your intake of butter and margarine and use olive or canola oil when cooking. Check food labels to avoid saturated and trans fats in processed foods.