These sweet foods should only replace 10 percent of the other carbohydrates. The calorie level is determined by your current weight and exercise patterns, and whether you need to lose, maintain or gain weight. Dietitians can teach you to count food groups or carbohydrates, depending on what you can do well. You do not have to avoid all starchy foods. Foods with carbohydrates are quite nutritious, such as grains and cereal, bread, rice and fruits.
Milk even has a good amount of carbohydrates as lactose.
You must be careful not to overdo these foods. The key is portion control. For example, bagels keep getting bigger. By adding more vegetables and some lean protein foods, you easily can feel comfortable with fewer carbohydrates at meals. A source of sugar that can be reduced is sugared drinks.