Staple foods like potatoes may not look impressive, but they are incredibly nutritious. Common types include potatoes and sweet potatoes. Currently, these foods are appearing on people's tables in various forms, such as staples, vegetables, and snacks.
The "Dietary Guidelines for Chinese Residents (2016)" recommend that healthy adults consume an average of 50-100 grams of staple foods per day.
Nutritional Value of Staple Foods
Staple foods are genuinely low in fat, high in dietary fiber, and high in potassium with low sodium content. They are also rich in substances like cellulose and pectin, which can promote intestinal peristalsis and prevent constipation. The vitamin C content in staple foods is similar to that of other root and stem vegetables, a nutrient not found in grain foods. Additionally, sweet potatoes are rich in beta-carotene.
Healthy Ways to Consume Staple Foods
First, as a staple food. Steamed or boiled potatoes and sweet potatoes can be eaten directly as a staple. They can also be cubed and cooked with rice. Potato flour, sweet potato flour, and their products, such as potato flour steamed buns and noodles, are also excellent choices for staples. Second, as a dish. For example, shredded potatoes stir-fry. Staple foods can also be cooked with other vegetables or meats to enhance their nutritional value, such as beef and potato stew.
From an energy perspective, the energy content of staple foods is similar to that of rice. Therefore, when increasing your intake of staple foods, it is important to reduce your intake of grain-based staples by an equivalent amount.