Oats provide starchy carbohydrate and fibre. They can be cooked as porridge, soaked overnight, or used in familiar recipes. The texture can change depending on the type of oats and how they are prepared.

• Make porridge thicker or thinner to suit your preference.
• Try a familiar topping if you already enjoy one, or keep it plain.
• If you have coeliac disease, follow your clinician’s advice about choosing oats labelled gluten-free.

Rice is a starchy food that provides carbohydrate. White and brown rice are both options; brown rice usually contains more fibre. Rice can be served soft, fluffy, or in a familiar meal.

• Use a variety and texture that feels comfortable for you.
• Rice can sit alongside foods you already like, without needing to change the whole meal.
• Follow the packet instructions and store or reheat cooked rice safely.

In the UK, potatoes are usually eaten as the starchy part of a meal. They can be baked, boiled, mashed, or roasted. Their texture and flavour vary with the potato and cooking method.

• Choose a familiar preparation, such as smooth mash or a baked potato.
• The skin contains fibre, though peeled potatoes are also a familiar choice for many people.
• They can be enjoyed on their own or with other foods you prefer.

Bananas contain carbohydrate and can be eaten as a snack or alongside a meal. Their flavour and texture change as they ripen, so a firmer or softer banana may feel more comfortable.

• Eat one whole, slice it, or mash it if that texture is easier.
• Pair it with another familiar food if you want a more substantial snack.
• There is no need to choose a banana if it is not a food you enjoy.