Brenda, in order to increase your carbs but keep your calories low is to add more veggies to your diet. I don't think there's anything else that is quite effective as that. Veggies are so low in calories and will easily and slowly allow you to add in the right # of carbs (and it allows you to eat alot!! and feel full). Just think, if your swapping food (for caloric reasons) you could minus one slice of cheese from your diet and add in a few cups of veggies
But don't forget to take your calcium pills, calcium is vital at our age (really any age).
Also, you might want to add in whole grain products like 1 slice of 100% whole wheat bread/day, maybe some beans (you gotta read the cans). Its a learning process.
Now if you didn't care about calories you could add just about anything else in like cheeses, processed meats, lots of whole grain products, etc.
I know veggies isn't the answer you wanna hear but thats what the book says to do.
Good luck !!!!
.