The whole "good/bad" carb debate is raging hard these days. One of my coworkers has just started the Paleo diet -- it cuts out all grains and dairy products, because prehistoric man didn't eat those things, and therefore EVERY carbohydrate (that wasn't a regular ol' plant) is a "bad" carb. I know a couple of hard-core raw-food fanatics who won't eat any meat, bread, or even canned beans that (apparently), and swear that the only bad carb is a cooked carb. Then there's the guy who lost weight eating nothing but junk food!
My point is, there is a glut of information and misinformation out there that is pretty tough to wade through. I think the best thing you can do is just eat what feels good to your body. My basic rules of thumb have been: No corn syrup, nothing I couldn't make at home, low amounts of added sugar, and if a more "original" form of the food exists, go with that -- so a square of dark chocolate instead of a mini candy bar, a baked sweet potato instead of sweet potato fries, oatmeal instead of Cheerios. When you stick to whole versions of whatever you're eating, you really do fill up fast and feel nourished all day.
Meat-free days, try to get an alternative form of protein at each meal -- Greek yogurt at breakfast (plain, because added sugar just creates insulin spikes that lead to more cravings), hummus and cheese (with lots of veggies) on a sandwich for lunch, nuts or roasted soybeans for a snack, beans with dinner. And don't forget eggs! Poached eggs and omelets make AWESOME dinners!
Sorry to get all long and rambly, but after a week of downright TERRIBLE eating and talking to my coworker and his paleo plan, I've also been trying to figure out the "right" way to eat. I hope I was more helpful than confusing!
"If you don't take care of your body, where will you live?"
"It's supposed to be hard. If it wasn't hard everybody would do it. It's the hard that makes it great."