Carbs are a sensitive complicated subject...

here are some "rules" that i recommend to clients

1) for grains, try to make them as unprocessed as possible - ie rice, quinoa, millet etc
2) for processed grains,makes sure there is as little added sugar as possible - sugar disguises itself as corn syrup, fructose, glucose, maltose to name a few.
3) for yogurt you are better off buying plain and adding in the sweetener. use natural sweeteners like honey or maple syrup or low sugar jams, or better yet, FRUIT
4) for dried fruits and nuts and seeds, MEASURE out the quanitities, serving sizes are about 1-2 table spoons
5) for processed grain foods, like rice or pasta or cereal or bread, a serving size is roughly 20-30 grams of carbs. this usually prevents over eating of this food group.

Bon Appetit!

hannah