Pick up a copy of "The South Beach Diet Good Fats Good Carbs Guide" by Dr. Agatston. It is a paperback book that lists 1,200 foods with portion, total carbs, total sugar, total fat, and recommendation.

The recommendation is usually either "Good", "Limited", "Very Limited" or "Avoid".

The idea is to eat "Good" foods and not eat the "Avoid" foods.