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Sprout definition5/17/2023 If you boil potatoes, some nutrients will leak out into the water, especially if you have peeled them. For example, eat the skin when you have boiled or baked potatoes. Leave potato skins on where possible, to keep more of the fibre and vitamins. When cooking or serving potatoes, go for lower-fat or polyunsaturated spreads, or small amounts of unsaturated oils, such as olive or sunflower oil.įor mashed potato, use lower-fat milk, such as semi-skimmed, 1% fat or skimmed milk, instead of whole milk or cream. Potatoes are a healthy choice when boiled, baked, mashed or roasted with only a small amount of fat or oil and no added salt.įrench fries and other chips cooked in oil or served with salt are not a healthy choice. They're good value for money and can be a healthy choice.Īlthough potatoes are a vegetable, in the UK we mostly eat them as the starchy food part of a meal, and they're a good source of carbohydrate in our diet.īecause of this, potatoes do not count towards your five portions of fruit and vegetables a day, but they can have an important role in your diet. Although potatoes only contain a small amount of vitamin C, we generally eat a lot of them. In the UK, we also get a lot of our vitamin C from potatoes. Potatoes are a great choice of starchy food and a good source of energy, fibre, B vitamins and potassium. Try brown rice – it makes a very tasty rice salad.When you choose wholegrain varieties, you'll also increase the amount of fibre you're eating. Try breads such as seeded, wholemeal or granary.Have more rice or pasta and less sauce – but do not skip the vegetables.Instead of having chips or frying potatoes, try making oven-baked potato wedges. Try a baked potato for lunch – eat the skin for even more fibre.Whole oats with fruit and low-fat, lower-sugar yoghurt makes a tasty summer breakfast.Plain porridge with fruit makes a warming winter breakfast.Choose wholegrain cereals, or mix some in with your favourite healthy breakfast cereals.These tips can help you increase the amount of starchy foods in your diet. Some types of fibre found in fruits and vegetables – such as apples, carrots, potatoes – and in oats and pulses can be partly digested and may help reduce the amount of cholesterol in your blood. This makes wholegrain starchy foods and potatoes eaten with their skin on a particularly good choice if you're trying to lose weight. Potato skins, wholegrain bread and breakfast cereals, brown rice, and wholewheat pasta are all good sources of this kind of fibre.įibre can help keep your bowels healthy and can help you feel full, which means you're less likely to eat too much. Wholegrain varieties of starchy foods and potatoes (particularly when eaten with their skin on) are good sources of fibre.įibre is the name given to a range of substances found in the cell walls of vegetables, fruits, pulses and cereal grains.įibre that cannot be digested helps other food and waste products to move through the gut. Just watch out for the added fats you use when you cook and serve them, because this will increase the calorie content. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. As well as starch, they contain fibre, calcium, iron and B vitamins. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. We should eat some starchy foods every day as part of a healthy, balanced diet. Where you can, choose wholegrain varieties, and eat potatoes with their skin on for more fibre. Starchy foods – such as potatoes, bread, rice, pasta, and cereals – should make up just over a third of the food you eat, as shown by the Eatwell Guide. Starchy foods are our main source of carbohydrate and have an important role in a healthy diet. OJO Images Ltd / Alamy Stock Photo Not on website but in purchase history: Expiry:
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