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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.
Bread, rice, potatoes, pasta
and other starchy foods group
The importance of having breakfast
Bread, rice, potatoes, pasta and other starchy foods group
Did it surprise you to see any of these foods in this group?
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.
Flour in the UK is fortified with calcium, so flour and products made from flour could contribute to your calcium intake as well.
wholegrain cereal or wholemeal bread.
a couscous salad.
include pasta or potatoes.
Starchy foods provide carbohydrate which gram per gram, provide less energy than protein, fat and alcohol.
What do you notice?
Fat provides more than twice the energy compared with carbohydrate.
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.
To keep the fat content down, you can try:
Choosing wholemeal varieties of starchy foods can also increase your fibre intake.
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.
sweet potatoes, yam, plantain;
bagels, pitta, naan bread;
The importance of breakfast
Eggs are a good breakfast option.
Go for boiled, poached or scrambled, instead of fried to keep the fat content down.
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.
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.
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.
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.
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?
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.
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?
Have a drink.
Go for water, fruit juice, fruit smoothies, milk or tea, to keep you well-hydrated.
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.
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.
please visit the BNF website www.nutrition.org.uk, or
Food - a fact of life www.foodafactoflife.org.uk