Brown rice, yams (sweet potatoes), Whole wheat anything... (pasta, bread, tortillas, Flat-Out's, bagel, pita's), beans, green veggies
As far as oats.. Eat the raw oats but add things like cinamon, splenda, vanilla extract, all spice, fat free butter spray... you have to make the food taste good.
Look at the serving sizes of the things you buy. I'd say stick to all complex carbs all the time.
Stay away from simple.. White stuff, anything with a lot of sugar.
They call things complex and simple based on their GI value (Glycaemic Index). Search "GI Scale" on google. You want to Eat Low GI foods.