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Starchy carbohydrate foods, such as bread, potatoes, rice and breakfast cereals, provide us with energy and other nutrients, including iron and B vitamins.

Starchy foods should make up about a third of your total daily energy intake.

Choose unrefined types that are higher in fibre. They'll make you feel full for longer and help to control hunger.

A balanced diet should contain about five portions of starchy foods each day. A portion is equivalent to:

Three tablespoons of breakfast cereal
One large slice of bread
One chapatti
Three heaped tablespoons of pasta
Two egg-size potatoes
Two heaped tablespoons of rice

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