If you eat white bread, switch to bread made with stone ground whole-wheat flour. You can use it for sandwiches or French toast or you can grind it into breadcrumbs.
If you like to snack on crackers that are high in fat and sodium, switch to whole-wheat crackers. For example, Triscuits are made with whole wheat, and come in reduced-fat and low-sodium varieties.
Drinking milk is a great way to load up on quality carbs, but whole milk has a high fat content. Choose 1%, skim or skim milk fortified with calcium instead. Begin weaning yourself off whole milk by using skim for cooking and baking first before using it on cereal.
Learn how to use sugar and oil replacements in your cooking. Instead of oil, use applesauce or pureed prunes in muffins and cakes. Instead of sugar, Splenda and other sweet-tasting replacements, can be used to prepare your food and drinks.