Eat plenty of starchy foods (complex carbohydrates)
Starchy foods such as bread, cereals, potatoes, rice, and pasta, together with fruit and vegetables, should provide the bulk of most meals. Some people wrongly think that starchy foods are 'fattening'. In fact, they contain about half the calories than the same weight of fat. (However, it is easy to add fat to some starchy foods. For example, by adding butter to jacket potatoes or bread, or by adding oil to potatoes to make chips, etc.)
Also, starchy foods often contain a lot of fibre (roughage). When you eat starchy foods, you get a feeling of fullness (satiety) which helps to control appetite. Tips to increase starchy foods include:
For most meals, include generous portions of rice, pasta, baked potatoes, or bread.
For more fibre, choose wholemeal bread. When baking, use at least 1/3 wholemeal flour.
If you have cereals for breakfast, choose porridge, high fibre cereals, or wholemeal cereals (without sugar coating).
Have tea breads, and plain or fruit scones, instead of sugary cakes and biscuits.