Breakfast is fruit only.
Starch is the most important carbohydrate in the human diet and is contained in many staple foods.
The major sources of starch intake are rice, wheat, maize and potatoes.
Widely used prepared foods containing starch are:
bread, pancakes, cereals, noodles, pasta, porridge, tortilla, arrowroot, artichoke- jerusalem, buckwheat, cornflour, maize, cornmeal, millet, potato, pasta (fresh is better), quinoa grain, rice, brown, rice, white, spaghetti, sweet potato, tapioca, wild rice, yam.
Use tomatoes and tomato sauces and spices and seasonings to add flavour.
Can be eaten with salad.
Fruit except bananas can be eaten all day any amount but stop one hour before your meal.
Drink plenty of water.
Starchy foods
Starch sources:
* bread – choose wholemeal when ever possible
* potatoes,
* squash, pumpkin etc.
* wholegrain breakfast cereals
* beans, lentils, peas
* couscous, bulgar wheat
* maize, cornmeal
Eating tips:
* Have more rice and pasta and less sauce.
* If you’re thinking of having sausages and mash, (the sausages should either be vegetarian or better still have no sausage) – have more of the mash, some vegetables and one small sausage.
* Add beans or lentils to your casseroles, stews and curries – this will also bump up the fibre content and because you will be able to use less meat, the meal will be cheaper and lower in saturated fat.
* Try different breads such as seeded, wholemeal and granary and go for thick slices.
* Try brown rice – it makes a very tasty rice salad.
* Opt for wholegrain cereals or mix some in with your favourite cereal.
* Porridge is a great warming winter breakfast and whole oats with fresh fruit and yogurt makes a great start to a summer’s day. Oats are a good source of soluble fibre.
All about rice and grains
rice bowls three Rice and grains are an excellent choice as a starchy food. They give us energy and are also good value and low in fat.
There are many types to choose from such as:
* all kinds of rice – quick cook, abborio, basmati, long grain, brown, short grain, wild
* couscous
* bulgar wheat
Rice and grains contain:
* some protein, which the body needs to grow and repair itself
* some fibre that can help the body get rid of waste products
* B vitamins, which release the energy from the food we eat and help the body to work properly
We should eat some starchy foods, such as rice, grains, bread and potatoes every day as part of a healthy balanced diet.
Rice is eaten in many countries throughout the world. There are many different types that have different tastes and textures.
Rice and grains such as couscous and bulgar wheat can be eaten hot or cold and in salads, such as tabbouleh.
Storing and reheating
There are a few things to remember when you are storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking.
If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that can cause vomiting and diarrhoea. Reheating food won’t get rid of the toxins.
Therefore, it’s best to serve rice and grains when they’ve just been cooked. If this isn’t possible, cool them within an hour after cooking and keep them refrigerated until reheating or using in a cold dish.
You should throw away any rice and grains that have been left at room temperature overnight.
Don’t keep cooked rice and grains for longer than two days and don’t reheat them more than once. Check the ‘use by’ date and storage instructions on the label for any cold rice or grain salads that you buy.
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All about bread
bread assorted Bread, especially wholemeal, granary, brown and seedy bread, is a healthy choice as part of a balanced diet.
Bread is a starchy food, like pasta, potatoes and rice, and these foods should make up about a third of our diet.
Wholegrain, wholemeal and brown bread give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.
Bread has been a staple food in the UK for centuries. These days, more than 200 varieties of bread are available in this country, with origins from all around the world. These range from ciabatta, pumpernickel, baguette and soda bread, to bagels, flour tortillas and pitta.
Some people avoid bread because they think they’re allergic to wheat, or because they think bread is fattening. But it’s very important to talk to your GP before cutting out any type of food.
This is because you could be missing out on a whole range of nutrients that we need to stay healthy.
More on food intolerance
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All about potatoes
potatoes Potatoes are counted as a starchy food rather than one of your five fruit and veg, because this is how they’re eaten as part of a meal. And they’re a great choice, particularly if they’re not cooked in too much salt or fat. They’re a good source of energy, fibre, B vitamins and potassium.
Although potatoes don’t contain much vitamin C compared to other vegetables, in Britain we get a lot of our daily vitamin C from them because we eat so many.
Whether they’re mashed, boiled, sautéed or steamed, you’ll find potatoes in many British and international dishes from shepherd’s pie to Spanish omelette. Potatoes can also give soups a thick and creamy texture without having to add butter or cream. When cooking or serving try to go for lower fat (polyunsaturated) spreads or unsaturated oils like olive or sunflower instead of butter.
There are lots of varieties of potatoes, which are great for cooking in different ways. New potatoes are planted and harvested early in the year and are a little higher in vitamin C. Some are more ‘waxy’, good for using in salads, others have a ‘floury’ texture, great for fluffy mash. But for a good all-round potato choose a King Edward or a Maris Piper.
To get the most out of them, leave the skins on to keep in more of the fibre and vitamins. If you’re boiling them some nutrients will leak out into the water, especially if you’ve peeled them. So use only enough water to cover them and cook for the minimum time.
Storing and Cooking
You should keep potatoes somewhere dark, cool and dry, but not in the fridge. This is because putting them in the fridge can increase the amount of sugar they hold, which could lead to higher levels of a chemical called acrylamide when the potatoes are roasted, baked or fried at high temperatures.
Keeping potatoes cool and dry will also help stop them sprouting, you shouldn’t eat any green or sprouting bits of potatoes.
Information deemed from http://www.EatWell.gov.uk
