Breads and Cereals

• Breads and cereals are made from grains. They are important sources of carbohydrates, which are the body’s main source of energy.
• They also provide vitamins, especially B-vitamins, minerals such as iron and magnesium, and dietary fibre.
• Some examples of whole grain breads and cereals include wholemeal flour, brown rice, and oatmeal. These contain the cereal germ and bran as well as the endosperm, which makes them higher in fibre and nutrients compared to their refined counterparts.

Flour

• Flour is a finely ground substance made from cereal grains or other starchy foods. It is mainly used in baking and is a key ingredient in many staple foods like bread, pasta and pastries.
• Its main nutritional content is carbohydrates, but it also contains moderate amounts of protein, and small amounts of minerals and vitamins.

Oats

• Oats are a type of cereal grain that are often rolled or crushed into oatmeal or used to make oat milk.
• Not only are they a good source of carbohydrates and dietary fibre, but oats are also high in vitamins and minerals such as manganese, phosphorus, copper, iron, selenium, magnesium, and zinc.
• They are often included in a healthy diet for their heart-healthy benefits, as they can lower cholesterol levels due to their beta-glucan content.

Rice

• Rice is a major cereal grain and a staple food for more than half of the world's population.
• There are many types of rice, including white, brown, basmati, jasmine, and wild rice. Each type varies in its nutritional content, with brown rice being one of the most nutritious due to its whole grain status.
• Rice is high in carbohydrates, but also provides a minor amount of protein, fat, vitamins and minerals.

Potatoes

• Potatoes are a starchy vegetable, rich in vitamin C, potassium, and vitamin B6.
• Although they're not a cereal grain, they serve as a staple food in many countries due to their high carbohydrate content.
• Preparing and serving potatoes with their skins on can maximise their nutritional content, particularly their fibre levels.

Pasta

• Pasta is made from durum wheat semolina or flour, water and sometimes eggs.
• It serves as a great source of carbohydrates, and also provides a little protein.
• Whole grain or wholemeal pasta contains more fibre and nutrients than their refined counterparts, similar to the bread and cereals category.