Starchy foods

Starchy foods should make up around a third of the foods you eat.

The amount of starchy foods you need can depend on lots of things, such as the type of meal and what you have eaten the rest of the day

For starchy foods that come in big packets, like rice, pasta or other grains, start with the amount that’s on the back of the packet as a portion guide
Note the guide on the back of the pack tends to be uncooked weight
A slice or two of bread is a good base for a meal or snack. Remember bread, including loaves, wraps, bagels and pitta, can be high in salt
You could swap the thickness of the bread that you buy, such as swapping thick cut to medium. You will get more slices and it will go further

Remember that pasta and rice soak up water when cooking, so the cooked portion will weigh more than the dried portion.

What's your way?

Portion sizes