My impression, based on noise index figures when I was profiling my 20D in Noise Ninja, is that you're better off increasing the ISO than deliberately underexposing and fixing the results in the RAW converter - though there's not much in it.
If you have a tripod, you can use long exposures at ISO 100 - your results will probably be better if you turn on the custom function for long exposure noise reduction (possibly C.Fn 1).
Be aware that it's usually a bad idea to mix light sources of different colour temperature unless you're prepared for possible colour casts or messing around overlaying several exposures with different white balance results. This applies to mixing flash and ambient light too - either use just a touch of fill flash, or put the appropriate gel on the flash to match the colour temperature of the flash to the colour temperature of the ambient light.
As for learning about metering, the histogram is your friend! I have my camera set to display automatically with the histogram and "blinkies" after every shot.
David