Healthy balance
Bread, rice, potatoes, pasta & other starchy foods
The foods in this group provide energy and dietary fibre along with vitamins, minerals and small amounts of protein
- Foods in this group should provide the bulk of our calories each day, so try to eat them at each meal.
- Other foods in this group include breakfast cereals, noodles, rice, pasta, couscous, bulgur wheat, pearl barley and chapatis.
Eating more wholegrains
Choosing wholegrain varieties such as wholemeal bread, wholegrain breakfast cereals and brown rice will help to keep your digestive system.
You probably already know you need to eat less fat, salt and sugar and more fruit and vegetables. But did you know you should also be eating more wholegrain foods each day? Studies show that a diet rich in wholegrains can help reduce the risk of heart disease and Type 2 diabetes when eaten as part of a healthy diet and lifestyle.
What are wholegrains? Grains, are made up of 3 parts. The endosperm which makes up about 80% of the grain is a concentrated source of starch. The outer most layer, which is called the bran, is a rich source of dietary fibre, B vitamins and phytochemicals and the germ which provides ‘healthy’ fats and some vitamins.
As the name suggests wholegrains must retain all three parts of the grain, the bran, germ and endosperm.
Examples of wholegrains are:
- Wholewheat
- Porridge oats
- Popcorn
- Brown rice
- Barley
- Wild rice
- Buckwheat
- Bulgur/ cracked wheat
- Millet
- Quiona
Adding more wholegrains to your diet:
- Try a wholegrain cereal for your breakfast.
- Swap white bread for wholemeal. Look for the words ‘wholegrain’ or ‘wholemeal’ on the label.
- Try brown rice instead of white – look out for quick-cook brown rice.
- Buy oatcakes or wholemeal crackers.
- Instead of couscous, try using bulgur wheat.
Trying to lose some weight?
If you are watching your weight, you may think that cutting out foods like bread, potatoes and pasta is the best way to help you shed some pounds. However, foods in this group are in fact all low in fat and, providing you don’t add lots of fat when you’re preparing them, you can eat and enjoy them while you’re on a diet.
This information is a guide only and should not replace advice given from your healthcare professional.
