How big is your portion? When you eat carbs from rice, pasta, potatoes, sweet potato, quinoa or bulgur. Get the portion size right. Also, only eat ‘whole’. You can have twice as much quinoa or bulgur (190g cooked, 60g uncooked – a small cup) as brown rice or wholegrain pasta. One medium sized potato, two small or half a sweet potato is enough. Fill the rest of your plate with vegetables.