It depends on if your main goal is to lose weight or just become a fit, healthy person?
Too many foods now days are detrimental to our bodies. Fast food, pop, and processed carbs are just a few.
Assuming you are trying to lose weight, have a healthy balance of carbs and stay away from processed carbs. Relatedly, you want to eat foods with a low glycemic load.
A good general rule of thumb:
Caloric Intake * Most adults need to consume between 2,000 and 3,000 calories a day. * Women and smaller and less active people need fewer calories. * Men and bigger and more active people need more calories. * If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly. * The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein. * Try to include carbohydrates, fat, and protein at each meal.
Some more specific advise, stay away from foods with High Fructose Corn Syrup (HFCS). This substance is being found in more and more foods every day. The reason for this is that it is cheaper than real sugar. HFCS is also much harder to get out of your body. What I mean is, if you eat 1 m&m, you have to expel much more energy than the amount of calories it actually yields. General the amount of energy required to burn off 1 m&m is a very brisk walk up and back on a football field. Unfortunately, HFCS is found in many items at the grocery store. HFCS is also a PRO-inflammatory. Research has proved that HFCS sends signals to your brain telling you that you are not full.
Depending on your goals its hard to give you precise advise, hopefully this little overview of nutrition helps. I guess my advice is for you to get your carbs from whole grain foods, fruits and vegetables, and any other non-processed foods.