Rice and grains
Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat and good value for money.
There are many types to choose from, including:
- couscous
- bulgar wheat
- all kinds of rice, such as quick-cook, arborio, basmati, long grain, brown, short grain and wild
As well as carbohydrates, rice and grains contain:
- protein, which the body needs to grow and repair itself
- fibre, which can help the body get rid of waste products
- B vitamins, which help release energy from the food we eat, and help the body to work properly
Rice and grains, such as couscous and bulgar wheat, can be eaten hot or cold and in salads.
There are a few precautions you should take when 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.
It's important to throw away any rice and grains that have been left at room temperature overnight.
If you aren't going to eat rice immediately, refrigerate it within one hour and eat within 24 hours. Don't reheat rice and grains more than once.
Follow the "use by" date and storage instructions on the label for any cold rice or grain salads that you buy.
Bread
Bread, especially wholemeal, granary, brown and seeded breads, is a healthy choice to eat as part of a balanced diet.
Wholegrain, wholemeal and brown breads 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 breads.
Some people avoid bread because they think they're allergic to wheat, or because they think bread is fattening. But cutting out any type of food altogether could be bad for your health, because you might miss out on a whole range of nutrients that we need to stay healthy.