Google: carbohydrate values. There are lots of resources which list the carbohydrate vale of foods. As it's difficult to know the size of a portion (for example a brocolli or cabbage could be any size, therefore, it could be any weight....depends what's on sale at the supermarket!) then you can only roughly work out what the carbohydrate value would be of that vegetable.
If you are buying packaged foods, check the back of the packet for the total carbohydrate value. I used to buy supermarket bread (it had the words wholemeal and grain in the title). It looked really healthy because the packaging and words made me think of health. I was shocked to see that ONE slice had 23g of carbohydrates in it. At that time I was having toast for breakfast, sandwich for lunch! So 4 pieces of bread gave me 92g of carb! In just two meals Now I know why my glucose levels were going up and I couldn't loose body fat because excess glucose (blood sugar) gets stored as fat!! So I changed my bread to around 15g for TWO slices (Burgen brand) and only have that very occasionally now as my body has got used to living without piles of bread and I no longer crave it. The higher carbohydrate bread used to make me feel ill after eating it and very tired and then I'd get hungry about an hour after eating. I knew something was wrong! Watch out for potatoes they are full of carbohydrates. (I know I was shocked too on that one!).
I write out the carbohydrate values on a spreadsheet on the computer, you can use pen and paper if you don't use a spreadsheet. It's taken me a few months to build a list. I just added stuff to it each day...it's too much to try and do it all in one go. Now I know which brands to buy and I can compare products knowing what's high and what's low in carbohydrate.
My taste buds are now used to the foods I eat. I had to do things gradually and I tested blood glucose after each meal when I knew I had to do something about my BG and I don't want to end up using insulin. Some people can tolerate porridge much better than others. So do check you BG levels on a new meal plan or you won't know what's working and what's not.