Hey
I definitely think complex carbohydrates are great food choices! The first thing to learn is how to be a label reader, let me tell ya, companies aren't looking out for your best interests. They'll try to dazzle you with stuff like "multi grain" and "made with whole grains" or "stone-ground wheat." What does that mean? Usually, it means a lot of marketing fluff. Here is a great website to read to get informed about whole grains:
http://www.wholegrainscouncil.org/whole-grains-101 (drill down on more info by clicking the menu on the left)
Very simply, check the label. If the first or second ingredient is Whole Wheat (or some other type of whole grain - like oats), it's better for you than something with the first ingredient of say "enriched wheat flour."
These are great carbohydrates in my opinion: brown rice, quinoa (prounounced KEEN-WA), whole wheat couscous, sweet potatoes, whole wheat tortillas (I love the La Tortilla factory 50 calorie tortillas), whole grain pasta (all kinds of interesting varieties - like spelt), barley, oatmeal, beans, corn fruit, etc..
As a calorie counter, I usually just go completely free for all on most vegetables, like orange peppers or spinach or fresh tomatoes. I don't really count and don't really limit my portions. With foods like beans or corn or brown rice - I use strict portion control. The foods are HEALTHY but calorically dense. After 3 years, I still measure my granola or oatmeal every morning and I always measure brown rice, pasta or corn - these are foods that I just don't eyeball well and they are easy for me to overeat.
I tend to concentrate on eating foods that offer the most nutritional benefits. I don't think anything wrong with a white potato for example (I mean, not fried up like a McDonald's french fry), but I typically prefer to eat sweet potatoes, they just offer more health benefits. I make most of my choices like that - I don't see anything "evil" about white rice, but I prefer brown since it has more fiber and other beneficial properties. It's so easy to get a really good sprouted whole wheat bread, that I would never waste valuable calories on a less good for me white bread.
Basically, I look for the darkest, brightest choice possible. Romaine over ice berg, sweet potato over white potato, ruby red grapefruit over a regular grapefruit, a mango over an apple. Is there anything wrong or bad with an apple or ice berg lettuce? No, and I do eat them, I just try to eat the more nutritionally powerful versions when I can. I like to try to eat "the rainbow" to get the widest variety of healthy food options every day.
As far as Subway goes, the last time I checked, they didn't have a good whole grain bread option and they had replaced their old low calorie/low carb wraps with a wrap that was 300 calories. I just get a 6 inch turkey sub on whatver bread looks good to me with spicy mustard and tons of veggies and no oil. I don't go often enough to worry about the whole grain-ness of the bread, I would PREFER whole grain bread, but life is about being flexible. I didn't get heavy eating a 6" turkey sandwich on white bread, heh. A couple of people on the board have suggested asking the sandwich maker to rip out the center of the bread (making an empty trough that can hold more veggies). Sounds okay to me!