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Video Podcast Episode 2 Bread, rice, potatoes, pasta and other starchy foods. Part one: Bread, rice, potatoes, pasta and other starchy foods group Part two: The importance of having breakfast. Part one. Bread, rice, potatoes, pasta and other starchy foods group.

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Part one:

Bread, rice, potatoes, pasta

and other starchy foods group

Part two:

The importance of having breakfast

part one

Part one

Bread, rice, potatoes, pasta and other starchy foods group

here is a list of foods you would find in this group
Here is a list of foods you would find in this group.
  • bread
  • breakfast cereals
  • bulgur wheat
  • couscous
  • flour
  • noodles
  • oats
  • pasta
  • plantain
  • potatoes
  • rice
  • sweet potatoes
  • yam

Did it surprise you to see any of these foods in this group?

importance of starchy foods
Importance of starchy foods
  • Everyone needs to eat lots of food from this group.
  • This food group should make up 1/3 of our diet.
  • Try to include foods from this group in every meal.
energy and nutrients
Energy and nutrients

Foods from this group provide a good source of energy as they are a main source of carbohydrate in the diet.

They also provide important nutrients, e.g.

  • B vitamins (bread and potatoes);
  • Iron (fortified breakfast cereals);
  • Folate (wholemeal flour and rice).

Flour in the UK is fortified with calcium, so flour and products made from flour could contribute to your calcium intake as well.

  • For breakfast, you could have

wholegrain cereal or wholemeal bread.

  • For lunch, you could have

a couscous salad.

  • For your evening meal, you could

include pasta or potatoes.

are starchy foods fattening
Are starchy foods fattening?

Starchy foods provide carbohydrate which gram per gram, provide less energy than protein, fat and alcohol.

energy kj provided per gram
Energy (kJ) provided per gram

What do you notice?

Fat provides more than twice the energy compared with carbohydrate.

cooking and serving
Cooking and serving

Although starchy foods provide less energy, we need to be careful in the way they are cooked or served.

It is easy to eat starchy foods with other foods which are high in fat, e.g. butter on bread, fried potatoes, and creamy sauces on pasta.

healthier options
Healthier options

To keep the fat content down, you can try:

  • using a low-fat spread on bread;
  • having boiled potatoes instead of fried;
  • going for tomato-based sauces on pasta, instead of creamy ones.

Choosing wholemeal varieties of starchy foods can also increase your fibre intake.

variety is key
Variety is key

Try to eat different starchy foods every day to get a balanced diet, such as:


 brown, white, basmati, pudding and risotto rice.


 different shapes, flavours, filled, brown and white types.


 baked, boiled, mashed, and oven-baked wedges.

Also try:

sweet potatoes, yam, plantain;

bagels, pitta, naan bread;

couscous, noodles.

  • Starchy foods should make up 1/3 of your diet.
  • Try to include starchy foods in every meal.
  • Go for wholegrain or high fibre varieties where you can.
  • Eat a range of starchy foods to get all the nutrients you need.
  • Cook or serve starchy foods in ways that help to reduce their fat contents.
part two

Part two

The importance of breakfast

why eat breakfast
Why eat breakfast?
  • Eating a healthy breakfast can help keep us full throughout the morning and it’s a great way to get some of the important nutrients our bodies need.
  • It can help us achieve a balanced diet.
  • Breakfast helps us stay alert, concentrate and be active at school.
number 10
Number 10

Eggs are a good breakfast option.

Go for boiled, poached or scrambled, instead of fried to keep the fat content down.

number 9
Number 9

Cut down on foods and drinks high in fat, sugar, and/or salt.

Foods like croissants, pancakes and pastries are high in fats and sugars, so only have them occasionally, or choose reduced sugar, salt or fat varieties when you can. Try to have less toppings too, such as butter, jam or syrup.

number 8
Number 8

Include some protein.

A cooked breakfast can provide you with protein which is needed for your growth and development.

Go for lean, grilled bacon, grilled sausages, or baked beans.

number 7
Number 7

Include some calcium.

Milk and dairy foods are good sources of calcium, which we need for strong, healthy bones. Try to include foods such as milk, yogurt or cheese, as part of your breakfast. Going for reduced fat varieties will also help you have a healthy breakfast.

number 6
Number 6

On the go?

Go for something quick and easy. Fruit smoothies may be a good grab and go option for an easy breakfast if you are short of time. Alternatively, you can go for a piece of fruit, such as a banana or apple.

number 5
Number 5

Add some fruit.

Breakfast is a good opportunity to help you have some fruit to get your 5 a day. Why not add fruit to cereal, have a glass of juice, or even a mash banana on toast?

number 4
Number 4

Choose whole grain or wholemeal varieties when you can.

These types of bread or cereals are high in fibre that we need to keep our guts healthy. They also help you to feel full for longer.

number 3
Number 3

Go for variety.

Why not vary what you have for breakfast by trying other types of bread, such as bagels, fruit loaf, hot cross-buns, crumpets or English muffins?

number 2
Number 2

Have a drink.

Go for water, fruit juice, fruit smoothies, milk or tea, to keep you well-hydrated.

number 1
Number 1

Make time for breakfast.

Just waking up five minutes earlier so that you allow yourself time to have something to eat or drink for breakfast could really make a difference.

try something new
Try something new!

Having a sandwich might seem like an odd choice for breakfast, but the key thing is to establish a regular pattern of eating breakfast every day.

breakfast top 10 tips
Breakfast top 10 tips
  • Make time for breakfast.
  • Have a drink.
  • Go for variety.
  • Choose wholegrain varieties when you can.
  • Add some fruit.
  • On the go? Eat something quick and easy.
  • Include some calcium.
  • Include some protein.
  • Cut down on sugar, fats and salt.
  • Eggs are a good breakfast option.
For further nutrition information,

please visit the BNF website, or

Food - a fact of life