Trying to eat healthy...help?

I'm trying to lose weight, but I also exercise a lot, so I'm trying to eat at least 1,500 calories a day to lose about 1 pound a week, the healthy way. I always have a really hard time getting my calorie count up though, and when I do, I normally go over my daily carb and sugar limits. Is this okay, as long as I'm getting the calories I'm supposed to, or should I try to pick lower carb but high calorie foods? I eat healthy for the most part, like whole grain, whole wheat, low fat and stuff, it's just the I'm getting too many carbs and sugar. Does anyone have any advice on what to do, or what to eat? I don't eat red meat at all, or fish. Only poultry and shrimp. Thanks. :)