Consume 40% of your daily caloric intake from carbohydrates

• Most of your carbohydrates should be derived from low glycemic index fruits, vegetables and legumes.
• Eat starchy and grainy carbohydrates in moderation. Avoid white foods—white bread, pasta, potatoes, etc.

In other words:

Maximize

• Vegetables such as broccoli, cauliflower, celery, cucumbers, tomatoes, spinach, peppers, eggplant, zucchini
• Fruits such as raspberries, blueberries, strawberries, melon, papaya, cherries
• Beans such as kidney beans, black beans, navy beans, chickpeas
• Whole grains or starches in moderation: Examples are oatmeal, kamut or spelt pasta and bread and sweet potatoes instead of white potatoes.

Minimize

• White bread, pasta and potatoes (mashed or baked white potato)
• Cakes, cookies and pop