Skip to content

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

Safefood Logo

Sign up for our family focused healthy eating and food safety news.

Safefood logo

The site content is redirecting to the NI version.