Which Foods Are Included?

In The Australian Guide to Healthy Eating the following foods have been included:

Breakfast cereal, rolled oats, pasta, breads, rice and noodles.

There are many other foods that can be included in this group.  This will depend on culture, tradition, availability, cost and personal preference.

Which Nutrients Are Provided?

The main nutrients provided by this group are carbohydrate, protein, some iron, dietary fibre and a wide range of vitamins and minerals including folate, thiamin, riboflavin and niacin.  Carbohydrate is needed in the diet to provide energy.  Starchy carbohydrates are broken down and converted to glucose which is either stored as glycogen in the liver and muscles, or is circulated in the bloodstream where it can enter cells and be used as energy.

Dietary fibre is not absorbed but passes through the gastrointestinal tract, helping to keep it healthy before being excreted.

Iron is needed for the formation of haemoglobin and myoglobin in blood.  It is also a component of many enzymes.

B vitamins are principally involved in energy metabolism.

Other Foods That Count

All types of noodles, e.g. udon, soba and somen, barley, beans and pulses, breakfast cereals, ciabatta, cornmeal, couscous, crackers, crumpet, flour tortilla, french bread, lentils, maize or corn, millet, porridge oats, rye bread, scone, pancake and teacake.

Practical Advice

Eat foods from this group in good amounts.

• Include them at each meal.
• Eating more foods from this food group will help to reduce the amount of fat and increase the amount of fibre in the diet. 
• Try to eat wholemeal, wholegrain and brown or high fibre versions as well as white or refined versions.

Foods from this group can be vehicles for fat, so try to avoid having them fried or adding too much fat.

Changing the balance of carbohydrate to fat can be achieved at each meal, for example having more rice or pasta with less sauce.