Rule #3 - Swap fruit out for veggies.
Fruit is great, it’s full of nutrients and antioxidants to help protect the body, but the downside is that they’re also full of sugars (carbs). How do you not lose out on all the benefits? Swap in veggies for fruit. This strategy allows you to keep the nutrients and antioxidants, but your sugar/carb and total calorie intake will be reduced. One apple has 125 calories and 25 grams of carbs. One large red pepper has 40 calories and 5 grams of carbs. You do the math.