Ditch the white flour. It is doing nothing for you nutritionally and may be an appetite stimulant. Actually, white flour and refined carbohydrates are why all carbohydrates get labeled as “bad”. It is easy to overeat them, therefore leading to excess calories. When guests tell me they are “addicted” to carbs and therefore feel they shouldn’t have them at all, the case is usually that they aren’t focusing on the right types of carbohydrates. Really, it is an issue of quality. Whole grains are satisfying and an important part of a healthy meal plan. Remember to make 1/4 of your plate a whole grain, being a 1/2 to 1 cup serving.