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Kids’ Fun & Healthy Cookbook Over 100 Step-By-Step Recipes - Introduction - Starchy Foods

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Photo: Whole wheat pasta © Provided by DKBooks Whole wheat pasta


Photo: Brown rice © Provided by DKBooks Brown rice


Photo: Oat Bread © Provided by DKBooks Oat Bread

Brown rice

Photo: Breakfast cereal © Provided by DKBooks Breakfast cereal

Breakfast cereal

Photo: Jambalaya © Provided by DKBooks Jambalaya

Whole wheat pasta

Photo: Potatoes © Provided by DKBooks Potatoes

Oat Bread

Photo: Oats © Provided by DKBooks Oats


Starchy Foods

Bread, cereals, rice, pasta, and potatoes are all starchy foods. They are from the food group known as carbohydrates. These types of food are the body’s major source of energy, so they should form the main part of every meal. They also contain useful amounts of fiber, vitamins and, perhaps surprisingly, protein. Sugary foods are also a type of carbohydrates.

Good carbohydrates

There are lots of different types of starchy foods to choose from, but always go for whole grain varieties if you can. Whole grain foods contain more vitamins, minerals, and fiber than processed foods because many nutrients are lost during the refining process.


The best types of bread are those made from whole wheat flour, as they provide B vitamins, vitamin E, and fiber. White bread still has some vitamins and minerals but is lacking in fiber. There are plenty of interesting varieties to choose from, including:




Soda bread

Rye bread



Grains and cereals

Grains have been grown throughout the world for centuries. These seeds of cereal grasses are very versatile and also low in fat:







Bulgur wheat


Rice is popular in many countries throughout the world and forms an important part of diets in India, China, and Japan. There are many types to choose from:


Short-grain (rice pudding)


Arborio (risotto)

Sticky rice (sushi)


There are thousands of potato varieties and certain types are best suited to particular cooking methods, such as roasting, boiling, or mashing. Vitamins and minerals are found in—or just below—the skin, so it is best to serve potatoes unpeeled or scrubbed. The skin is also the best source of fiber.


Starchy foods are also a good source of dietary fiber, which is only found in foods that come from plants. High fiber foods include whole wheat bread, brown rice, whole wheat pasta and whole grain breakfast cereals, which mostly contain insoluble fiber. Although the body cannot digest this type of fiber, it helps the passage of other food and waste products through your gut and keeps your bowels working properly. Soluble fiber is found in oats and beans and can be digested by your body.

You should eat 4–6 servings of carbohydrates every day, depending on your age. A serving is 1 slice of bread, a serving of rice or pasta, 1 medium potato, or a bowl of breakfast cereal.

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