Drop white rice from your menus - use wild rice instead.
Basically go on the Atkins diet plan. Lots of meat, proteins, etc.
Stay away from breads, sugary stuff, and go for the whole wheat pasta if you have to have pasta. Otherwise, try to stay away from the pasta.
If you really like spagetti, try what I use - zucchini. I cut the zucchini into large chunks, steam them, and then serve them with spagetti sauce on top. Really good.