Bread, rice, potatoes, pasta and other starchy foods

These foods are a good source of energy, which is particularly important for children as they are very active. They also contain fibre and essential B vitamins, which are needed for growth and development.

  • Children should have foods from this food group at each mealtime. Try to offer a wide variety of bread – wholemeal, white, granary, tortilla, pitta, potato bread, soda farls.
  • Breakfast cereals are a great way to start the day. Not only are they a good source of energy, they contain vitamins and fibre too. Choose cereals such as Weetabix, Shredded Wheat and Ready Brek, or low fibre, low sugar cereals such as Rice Krispies and Cornflakes. Try to avoid sugar coated cereals such as Frosties, Coco Pops and Sugar Puffs as these can cause tooth decay and encourage children to have a sweet tooth.
  • Pasta, noodles and rice can be served at mealtimes. Avoid convenience snack noodles or snack pots as these are often high in fat and salt.
  • Boil, mash or bake potatoes. Chips should be limited to once or twice a week. For a healthier alternative to deep fat fried chips, choose thick cut oven chips instead.