(No more than 4 servings daily)
Complex carbohydrates: One serving includes: 1 slice of whole grain or several grain bread, 3/4 cup of whole grain cereal (wheat chex, granola, oatmeal), 1/2 of one small whole grain bagel, 1/3 cup of brown rice, couscous, bulgar, or quinoa, 1/2 cup of whole grain pasta, 1/2 cup of beans such as kidney, garbanzo, pinto, baked, blackeyed peas, black, navy, lima, soy, 1/2 baked potato or sweet potato.

Other carbohydrates: 1/2 cup 100% fruit juice, 1 cup 2% milk, 1 small piece of fruit (preferably those with the rind or with more fiber-berries, apples, pears--1 cup of berries, 1 small apple or pear, 1 small peach or plum, 1 cup of melon).

Foods to eliminate
You should not choose any foods from this list.  After you have successfully lost your desired amount of weight, these foods are meant to be only an occasional treat (once every month). 

Sweets (cakes, pies, doughnuts, snack cakes, candy, candy bars, ice cream, pastries, etc)

Sweetened Beverages (colas, root beer, fruit juice drinks or punches, or any other drink sweetened with sugar)