Starches such as breads, grains and potatoes provide plentiful carbohydrates -- your body's main source of energy. Although they've gained a negative reputation due to various weight-loss diets, many starchy foods are rich in nutrients and fiber and relatively low in calories, according to the Weight-Control Information Network. Learning more about appropriate daily starch intake may help you plan a balanced, healthy diet. For best results, seek guidance from your doctor or dietitian.
Starchy Vegetables
Starchy vegetables, including baked potatoes, sweet potatoes, pumpkin and corn, provide valuable nutrients, such as vitamin C, beta-carotene and fiber, particularly if you leave the peels on your potatoes. The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends eating 4 to 6 cups of starchy vegetables weekly if you consume 1,600 to 2,200 calories per day. Larger, active and muscular people need more calories and starches than petite, light-weight and sedentary people.
Whole Grains
Whole grains supply more vitamins, minerals, fiber and protein than refined grains, because they've kept all their nutritious parts. Examples of nutritious whole-grain foods include oatmeal, barley, brown rice, wild rice, air-popped popcorn and 100-percent whole-grain breads, pasta and cold cereals. The Dietary Guidelines for Americans suggest that most adults consume five to nine 1-oz servings of whole grains each day. A 1-oz serving is equal to one slice of whole-grain bread, 1/2 cup of cooked brown or oatmeal, 1 cup of ready-to-eat whole-grain cereal or 3 cups of popcorn.
Enriched Grains
Because enriched grains lose valuable nutrients and fiber in processing, they are not generally necessary. Half or less of your grains should be from enriched products, according to the Dietary Guidelines for Americans. They may be an option if your doctor suggests a low-fiber diet because of digestive problems, diseases or intestinal surgery. Examples include white bread, white rice, instant noodles, soda crackers, rice cakes and low-fiber cereals, such as puffed rice.
Suggestions
Healthy starches can quickly become unhealthy when you top them with foods high in saturated fat, such as butter, mayonnaise, cheese, bacon or sour cream. To avoid the health risks associated with excessive fat and calories, such as obesity, high cholesterol and heart disease, keep fatty toppings to a minimum. Consume moderate amounts of healthy fats, such as nuts, seeds, vegetable oils and avocados, instead. Diets that restrict carbohydrates, calories or other foods severely are difficult to follow and may pose health risks, so aim for a balanced diet that emphasizes healthy foods. Occasional and modestly sized treat foods are acceptable.
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