Fruits and vegetables are a vital part of your diet—and a great substitute for processed sweets or white flour. But too much of certain varieties can push you beyond your caloric needs.

Aim for 4-5 handfuls, or about half a cup, of fruit per day. Luckily, green veggies—like kale, broccoli, green beans and dark green lettuces—won’t negatively affect your blood sugar levels. But starchy vegetables, like sweet potatoes, parsnips, carrots and winter squash, are carbohydrate-dense and metabolized quicker than non-starchy veggies. Aim for 5 handfuls of veggies a day, with just one handful of a starchy vegetable, to keep your weight where you want it.