Wholemeal cereals and breads, potatoes, pasta and rice
Starchy foods such as wholemeal bread, wholegrain and high-fibre cereals, rice, potatoes and pasta provide energy, fibre and B vitamins.
Choose higher-fibre varieties, these are important for gut health.
- Choose wholemeal and wholegrain bread instead of white
- Opt for wholewheat pasta or brown rice instead of white
- Leave the skins on potatoes
Start with a healthy breakfast.
- Porridge oats are a great choice
- Fortified breakfast cereals are an excellent source of iron and B vitamins. These help maintain brain function as you age
Avoid raw bran. Raw bran sprinkled on your food interferes with your bodies ability to absorb iron, calcium and other important nutrients.
How much should I eat?
Aim to have three to five servings from this shelf every day.
What is a serving?
- ½ cup dry porridge oats
- ½ cup unsweetened muesli
- 1 cup flaked type breakfast cereal
- 2 thin slices wholemeal bread
- 1 ½ slices wholemeal soda bread
- 1 pitta pocket
- 2 medium potatoes
- 4 small potatoes
- 1 cup plantain
- 1 cup yam
- 1 cup cooked rice
- 1 cup pasta
- 1 cup noodles
- 1 cup cous cous
Use a 200ml cup to guide serving size for cereals, cooked rice and pasta.
Download: Wholemeal cereals and breads, potatoes, pasta and rice fact sheet
