How to select and prepare starchy foods
Whole rice and wheat flour contain vitamins, minerals and essential fatty acids but white rice and wheat flour do not. Parboiled rice (rice that has been partially boiled in the husk) also contains nutrients that are lost with further processing.
Tubers and roots should be cooked with their peels whenever possible. This helps to preserve their taste and prevents the loss of nutrients to the cooking water.
Fried tubers and roots absorb large amounts of oil, hence they should be avoided.
Reduce the amount of commercial seasonings, bouillon cubes, commercial sauces and commercial soups used in the preparation of homemade dishes. These products mask natural flavors and contain excess salt and fats, which are unhealthy.