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use a carbohydrate calculator to count your calories. glycemic index is another tool to count calories in the food. it classifies carbohydrates containing foods as per their potential to raise blood sugar level in the body.whole grains, pulses, legumes, vegetables, fruits, low fat dairy products, nuts
glycemic carbohydrates help you lose weight and keep you feeling full longer. there are few examples of low gi foods multigrain flour, millets( jowar, bajra, ragi), quinoa, oats, barley, amaranth. daals, legumes and beans vegetables and green leafy vegetables seasonal fruits low fat dairy products nuts...
https://www.stylecraze.com/tools/carbohydrate-calculator/