The foods in this group provide energy and dietary fibre along with vitamins, minerals and small amounts of protein. Foods in this group should provide the  bulk of our calories each day, so try to eat them at each meal.


Foods in this group include:

  • Bread
  • Rice
  • Pasta
  • Potatoes
  • Breakfast Cereals

Whole grains?   

Whole grains are made up of three parts. The endo sperm which makes up about 80% of the grain is a concentrated source of starch. The outer most layer, which is caused the bran, its a source of dietary fibre, B vitamins and phytochemicals and the germ which provides healthy fats and some vitamins.

Eating more whole grains

Choosing wholegrain varieties such as wholemeal bread, wholegrain breakfast cereal and brown rice will help to keep your digestive system functioning well. You probably already know that you need to eat less fat, salt and sugar and more fruit and vegetables. But did you know you should also be eating more whole grain foods each day? Studies show that a diet rich in whole grains can help reduce the risk of heart disease and type 2 of diabetes, when eaten as part of a healthy diet and lifestyle.

How does food affect my mood?

Some carbohydrates are better than others. Sugar, white pasta and biscuits will only give you a short burst of energy. You'll feel tired and grumpy when sugar high wears off. 'Complex carbohydrates' such as whole grains, beans and vegetables, are a better choice because they give you sustained energy.