Whats your goal? Losing weight? Gaining muscle? Just being 'healthier?'

Breads/pastas are not Satan if you eat whole wheat products. The danger is that most 'whole wheat' products are like 5% wheat and 95% flour and they dye it brown. The more grainy it feels in your hands, the better. Real bread shouldn't be soft and squishy. If the bread you're eating has high fructose corn syrup added, stop eating it. (Avoid that stuff entirely.)

Anyway, start here: http://forum.bodybuilding.com/showthread.php?t=3720211