Bread, other cereals and potatoes

Bread, other cereals and potatoesThese 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.



  • Eat at least five portions of food from this group a day
  • Eat plenty of different breads
  • Slice bread thick and spread butter/margarine thinly
  • Choose wholegrain varieties of bread and cereals
  • Enjoy pasta, rice and noodle dishes with an accompanying bread
  • If you have chips, choose thick cut low-fat oven chips


Click here to see Essential nutrients

  • Carbohydrate (starch)  
  • Fibre  
  • Some calcium and iron  
  • Copper
  • B vitamins  
  • Vitamin E  


  • Potatoes can be microwaved, baked or boiled
  • Use potatoes to thicken soups, casseroles, stews or mince dishes
  • Noodles, pasta and rice can be boiled or microwaved
  • Serve hot or cold as part of a salad
  • Allow extra cooking time for brown rice


  • 1 egg-sized potato
  • 1 small pitta or chapatti
  • 1 bagel
  • 3 tbsp breakfast cereal flakes or branflakes
  • 2 tbsp cooked rice, pasta or noodles
  • 3 crackers or crispbreads
  • 1 wholewheat cereal biscuit
  • 2 tbsp uncooked oats or muesli


Starchy carbohydrate foods need not be high in calories as long as fat or sugar is not added to them
Wholegrain varieties contain dietary fibre and are more filling
The fibre in this group can help to prevent constipation and may help reduce blood cholesterol
The more active you are, the more foods from this group you will require