To reduce excessive sugar and carbohydrate intake and maintain a balanced diet, focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Swap refined carbs such as white bread and pasta for whole-grain options or alternatives like quinoa and cauliflower rice. Limit sugary drinks, opting instead for water or unsweetened beverages, and choose healthier snacks like nuts, seeds, or low-sugar yogurt. Reading food labels can help you avoid hidden sugars, while meal planning ensures balanced choices and portion control. Satisfy sweet cravings with natural sweeteners or fresh fruit in moderation, and aim for small, consistent changes for long-term success.