By: Janice Tai

Rice

What's good about it: A good source of vitamins like thiamine, riboflavin and niacin as well as dietary fibre.

What type to eat: Unmilled rice has more nutrients than milled or polished white rice. Go for brown rice or grains like bulgur, wheat berries, millet, hulled barley and quinoa. The grains work well in stir-fries and salads. Long grain basmati rice has a lower glycemic index (GI) than other rice varieties. The GI ranks carbohydrates according to their effect on our blood glucose levels. Sticky rice has a high GI.

How to eat it: Eat boiled unpolished rice rather than fried rice or rice cooked in coconut milk, which results in higher fat and calorie content.

Noodles

What's good about it: A good source of carbohydrates and easy to prepare as a one-dish meal. Like rice and pasta, it is rich in B vitamins and is a useful energy source.

What type to eat: Look for wholegrain versions. Try soba and mung bean noodles.

How to eat it: Boil it with a nice broth, say, bee hoon in a prawn-based soup. The worst way to cook it is to fry it with lard (chao guotiao) or with lots of sauce (mee goreng).

Potatoes

What's good about it: They are a common carbohydrate food which is low in fat. They are rich in several micronutrients, especially vitamin C, if eaten with the skin.

What type to eat: Try sweet potatoes which are packed with nutrients such as beta carotene, fibre and vitamin C. Russet Burbank, the classic American potato, is suitable for baking. Nicola, a popular Dutch potato, is often used for boiling and for making potato salads.

How to eat it: Boiling is the most common cooking method but it causes a significant loss of vitamin C, especially in peeled potatoes. Frying in hot oil, to make fries and chips, results in high absorption of fat and significantly reduces the mineral and ascorbic acid content. Baking is best. It causes slightly higher vitamin C loss than boiling but retains more of the other vitamins and minerals.

Bread

What's good about it: A good source of carbohydrates and convenient as part of any meal.

What type to eat: Wholegrain bread, as it has a medium GI value. Refined white flour bread has a high GI value. White bread goes through a grain-refining process in which dietary fibre, vitamins, minerals and other useful substances are lost. Some brown breads are not wholegrain breads, so check the ingredient list carefully.

How to eat it: In sandwiches. However, if you want to lower carbohydrate levels, use a wrap in the form of a wheat flour tortilla.

Pasta

What's good about it: Nutritious and delicious, it is low in fat and sodium and has no cholesterol. Its complex carbohydrates can provide longer lasting energy. It is a good source of fibre, major B vitamins and iron.

What type to eat: Pick pasta that is made from wholegrain or enriched grain flour.

How to eat it: It can be used to prepare Italian dishes, salads and soups and each can be a meal on its own. Low-fat macaroni cheese with salad also makes a great meal.

Cereals

What's good about it: Many cereals are fortified with vitamins and minerals.

What type to eat: Choose those high in fibre, for example, with the label 'high fibre', 'wholegrain' or 'bran'. Or try steel-cut oats - whole oat grains chopped into smaller pieces. These have a lower GI than rolled oats, which are steamed, rolled and flaked for easier cooking. For cold cereals, look for one that lists wholewheat, whole oats or other wholegrains on the ingredient list.

How to eat it: Add milk to your cereal to give you extra calcium. Flavour it with dried fruits, cinnamon and a handful of pine nuts.

Fruits

What's good about it: Full of vitamins and minerals, they are also high in nutrients and phytonutrients - great for overall health and disease prevention.

What type to eat: Citrus fruits, melons (above) and berries are great sources of vitamin C. Deep yellow fruits like cantaloupes, mangoes and peaches are rich in vitamin A. Fruits with edible peels provide fibre. Bananas, melons and oranges are excellent sources of potassium.

How to eat it: Serve them fresh.

Vegetables

What's good about it: Important sources of many nutrients including carbohydrates, vitamins A, C and E, folate, potassium and dietary fibre. Most are low in fat and calories. None have cholesterol.

What type to eat: Most vegetables are high in vitamins, minerals, antioxidants and fibre. Examples include green leafy vegetables such as kailan, chye sim and kang kong. Broccoli (right), cauliflower, cabbage and brussel sprouts have anti-cancer properties and are high in vitamins K, C, A and dietary fibre.

How to eat it: As a salad or you can steam, microwave or stir fry to retain as much nutrients as possible.

Information provided by Mrs Magdalin Cheong, the chief dietitian at Changi General Hospital and Ms Pooja Vig, a nutritional therapist at The Nutrition Clinic.

This article was first published in Mind Your Body, The Straits Times.