Starchy foods

Starchy foods are our main source of carbohydrate, and play an important role in a healthy diet.

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties, or eat potatoes with their skins on for more fiber.

Starch is the most common form of carbohydrate in our diet. We should eat some starchy foods every day as part of a healthy balanced diet.

Why do you need starchy foods?

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

As well as starch, they contain fiber, calcium, iron and B vitamins.

Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Just watch out for the added fats used when you cook and serve them: this is what increases the calorie content. 

Tips to eat more starchy foods

When you choose wholegrain varieties, you’ll also increase the amount of fiber you are eating.

Porridge is perfect as a warming  breakfast.

Whole oats with fruit and yoghurt make a great summer breakfast.

Opt for wholegrain cereals or mix some in with your favourite cereal.

Have more rice or pasta and less sauce.

Try different breads, such as seeded, whole meal and granary, and go for thick slices.

Try brown rice: it makes a very tasty rice salad.

Try a jacket potato for lunch, and eat the skin for even more fiber.

If you're having sausages and mash, have more mash, some vegetables and cut down on the number of sausages you eat.

Source: nhs.uk