In terms of carbohydrates, whole grains will always be better for your health. That means 100% WHOLE GRAIN waffles, bread, cereals, crackers, brown rice, tortillas, english muffins, etc. Also, vegetables and fruits are very good for a balanced diet. Potatoes, sweet potatoes, and popcorn are natural whole grains are should be enjoyed too.
In terms of foods that are high in refined carbs, not very nutritious, and usually high in calories and fat, this would be the candy, cookies, cakes, sodas, and snack foods. These treats should be enjoyed sparingly and in moderation.
As for the tea, have you ever tried Splenda to sweeten it?
Hope this helps!