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Fruit and Vegetables
Bread, other cereals & potatoes
Meat, fish & alternatives
Milk & dairy foods
Foods containing fat, foods & drink
containing sugar
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Bread, other cereals & potatoes
These starchy foods should be the main source
of energy in your diet. They are not high in calories and a third of your
food intake should come from this group.
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KEY
TIPS
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Eat
at least five portions of food from this group a day |
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Eat
plenty of different breads |
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Slice
bread thick and spread butter/margarine thinly |
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Choose
wholegrain varieties of bread and cereals |
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Enjoy
pasta, rice and noodle dishes with an accompanying bread |
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If you
have chips, choose thick cut low-fat oven chips |
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Carbohydrate
(starch) |
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Fibre
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Some
calcium and iron |
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Copper |
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B vitamins
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Vitamin
E |
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COOKING
TIPS
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Potatoes
can be microwaved, baked or boiled |
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Use
potatoes to thicken soups, casseroles, stews or mince dishes |
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Noodles,
pasta and rice can be boiled or microwaved |
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Serve
hot or cold as part of a salad |
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Allow
extra cooking time for brown rice |
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PORTIONS
GUIDE
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1 egg-sized
potato |
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1 small pitta or chapatti |
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1 bagel |
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3 tbsp
breakfast cereal flakes or branflakes |
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2 tbsp
cooked rice, pasta or noodles |
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3 crackers or crispbreads |
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1 wholewheat cereal biscuit |
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2 tbsp uncooked oats or
muesli |
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DID
YOU KNOW?
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Starchy carbohydrate foods
need not be high in calories as long as fat or sugar is not
added to them |
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Wholegrain varieties contain
dietary fibre and are more filling |
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The fibre in this group
can help to prevent constipation and may help reduce blood cholesterol |
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The more active you are,
the more foods from this group you will require |
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