Starchy Carbohydrate Foods

1. Starchy Carbohydrate Foods

3. What do starchy carbohydrate foods do for us? • The body uses them for energy • They contain: • Calciumfor strong bones and teeth. • Iron for healthy blood. • B vitamins helps in the release of energy from carbohydrate foods.

4. ⅓⅓ Starchy carbohydrates should make up ⅓ of your diet 5-6 servings. Starchy carbohydrates contain less than ½ the calories of fat. WATCH!!! for added fat e g baked potato + butter.

5. food pyramid . Some vegetables are also excellent starchy carbohydrate foods. Potatoes, sweet potatoes, yams, Squashes e g butternut squash, pumpkin, plantains.

6. Watch for low-carbohydrate diets. • Cutting any food group can be bad for your health. • They can be high in fat which increases chances of heart disease. • Can restrict the amount of fruit, vegetables and fibre eaten. • Base your meals round starchy carbohydrate foods

7. FibreMost people do not eat enough. Soluble fibre • Can be partially digested. • May help reduce the amount of cholesterol in blood. • Good sources are oats and pulses e g beans and lentils.

8. Insoluble fibre • The body cannot digest this fibre. • Needed to help food and waste products pass through the gut more easily. • Good sources are wholegrain bread, brown rice, wholegrain breakfast cereals and fruit and vegetables all contain this type of fibre.

9. More sources of starchy foods and fibre • Breads, wholemeal, granary, brown, seedy, chappatis, pitta bread, bagels, roti and tortillas. • Potatoes, plantain, yam and sweet potato. • More exotic choices include dasheen, coco yam and kenkey. • Squash, breadfruit and cassava. • Wholegrain breakfast cereals. • Beans, lentils, peas. • Couscous, bulgar wheat. • Maize, cornmeal.

10. Tips to increase your starchy carbohydrate and fibre intake • Have more rice and pasta • If you eat sausages and mash-have more of the mash, some vegetables and one less sausage. • Add beans or lentils to your casseroles, stews or curries. This will increase fibre content. You use less meat so meal will be cheaper and lower in saturated fat. • Try different breads and go for thicker slices. • Try brown rice-it makes a very tasty rice salad. • Opt for wholegrain cereals or mix some in with your favourite cereal. • Porridge is a great warming winter breakfast and whole oats with fresh fruit and yoghurt makes a great start to a summer’s day. Oats are a good source of Soluble fibre

11. Storing and reheating • Care should be taken when storing and reheating cooked rice and grains. The spores of some food poisoning bacteria bugs can survive cooking. • If cooked rice or grains are left standing at room temperature, the spores can germinate. • Bacteria can multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won’t get rid of the toxins. • Best to serve rice and grains when just been cooked. If not possible, cool within the hour and keep refrigerated until reheating or serving cold. • Throw away any rice and grains that have been left out overnight. • Don’t keep cooked rice or grains for longer than 2 days and never reheat more than once. • Check the ‘use by’ date and storage instructions on labels for any cold rice or grain salads that you buy. Bacillus cereus

12. Bread • Wholemeal, granary, brown and seedy bread is a healthy choice as part of a balanced diet. • It is a starchy food, like pasta, potatoes and rice and these foods should make up about one third of our diet. • Wholegrain, wholemeal and brown bread give us energy and contains B vitamins, vitamin E, fibre plus wide range of minerals. White bread also has wide range but less fibre. • Bread has been staple food in UK for centuries. These days, more than 200 varieties of bread available in this country, with origins from around the world. Ciabatta, pumpernickel, baguette and soda bread, to bagels, flour tortillas and pitta.

13. Starchy Carbohydrate Foods • Do you use a lot of rice in your recipes? • What’s the best way to cook it? • What type of rice is the most popular used in pakistan?