Bread, Potatoes and Cereals

Bowl of cereals

Bread, Potatoes, Breakfast Cereals and other Cereal Foods

Foods from this group should account for about a third of what you eat.  Include them at every meal. Regularly eating starchy foods such as bread, potatoes, rice, breakfast cereals and pasta can help keep the amount of fat in your diet in check. Choose wholemeal and wholegrain versions most of the time to boost your fibre intake and keep your bowels healthy.

It’s easy to add fat to the foods in this group; butter on bread, frying potatoes to make chips, adding creamy sauces to pasta.  Too much fat in the diet is unhealthy so keep this in mind when choosing what to eat.

Nutrients Provided

The main nutrients provided by this group are:

  • Carbohydrate (starch)
  • Calcium
  • Iron
  • B vitamins
  • Fibre

Practical Advice

  • Eat foods from this group in good amounts.
  • Include them at each meal.
  • Eating more foods from this food group may help to reduce the amount of fat and increase the amount of fibre in the diet.
  • Cover about a third of your plate with these foods.
  • Try to eat wholemeal, wholegrain and brown or high fibre versions as well as white or refined versions.
  • Foods from this group are often cooked or served with fat, so try to avoid having them fried or adding too much fat.

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