Make friends with all carbs but become besties with the nutrient-rich carbs below. 

Carbs=fuel (energy) We need a variety at each meal in smaller portions. It is recommended you eat a meal every 4-5 hours to replenish energy!

Whole grains (cereal, bread, pasta)

Beans and Legumes

Low-fat Milk

Whole Fresh Fruit

Non-Starchy Vegetables

Good resources to learn more about carbohydrates:

www.Eatright.org

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/types-of-carbohydrates.html?loc=ff-slabnav