It's hard to say what you should aim for. I would just throw in a sweet potato/regular potato in at some meals, eat more vegetables, more fruit, and perhaps a little less fat if you're getting most of your calories from it. I don't think you need to go overboard with it, really. Have some fruit in the morning, after your exercise, have a bowl of rice, etc. Monitor your energy levels and your weight goals for a couple weeks and adjust from there.
Only way to know what works for you is to experiment and record your numbers