Kinetik Your fitness HRM2 - Manual (Page 22)

Diet and Lifestyle Information
21
Bread, other cereals and potatoes
This group contains starchy foods such as; breakfast cereal, pasta, rice, oats, noodles, maize, cornmeal,
potatoes and all types of bread.
Contrary to popular belief, these foods are not fattening. In fact, they contain about half the amount
of calories as the same weight of fat or oil. It is what we add to foods in this group that makes them
fattening, so try to avoid:
Having them fried too often (e.g. chips or roast potatoes)
Adding too much fat (e.g. butter/oil or margarine)
Adding rich sauces and dressings (e.g. creamy sauces on pasta)
Try to eat wholegrain, wholemeal or high fibre versions where possible. This is because they contain
more fibre. There are several advantages to eating foods rich in fibre:
It prevents constipation
It helps to protect against bowel problems, including cancer
It helps control the appetite by keeping a person fuller for longer
Soluble fibre, such as that in oats, has also been shown to lower cholesterol levels
Tips for increasing complex carbohydrates and fibre:
Make sure a starchy carbohydrate such as breakfast cereal, potato, bread, rice or pasta is eaten at
each meal
To increase the intake of fibre, go for wholegrain varieties
Replace some of the meat in soups and casseroles with lentils, pearl barley, beans or peas