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  • Page | Last updated: 09 Apr 2025

Food-Based Dietary Guidelines recommendations for starchy foods

Health Promotion Knowledge Gateway

Summary of FBDG recommendations for starchy foods for the EU, Iceland, Norway, Switzerland and the United Kingdom

Due care was taken to ensure factually correct information. Food groupings and food group names differ across individual FBDGs; the ones used here are a compromise to present the information in a structured way. Differences such as those in number of portions and portion sizes were kept unaltered. The original country FBDGs and the responsible national public health authorities remain the only qualified points of reference.

Country

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Qualitative recommendations

Portion size

BelgiumAt least 125 g of wholegrain cereals per day.Replace refined products with wholegrain ones.-
Note: Wholegrain cereals include: wholegrain flour, wholemeal bread, wholegrain rice, wholegrain pasta, bulgur, oats, corn, quinoa, wholegrain cereal flakes, wholegrain Swedish-type crispbread 
BulgariaInclude 300-500 g bread, other cereals and/or potatoes in your daily menu. The quantity depends on gender and physical activity levels.

- Prefer whole grain bread and other whole grain products (pasta, brown rice, corn, oats, etc).

- Limit the consumption of pasta foods that are high in fat, salt, and sugar.

-
Czechia-- Prefer whole grain products-

Country

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DenmarkEat 90 g whole grains a day and preferably more.Choose wholegrain varieties when you eat bread, pasta, rice, crispbread, breakfast cereals and porridge and when you, for example, buy sandwiches or takeaway.90 g of whole grains corresponds to a portion of oatmeal, one slice of wholegrain rye bread and a small portion of whole-grain pasta.
Note: Look for the whole grain logo (Fuldkornslogoet) when you shop
Germany5 portions of starchy foods per day. At least 1/3 should be wholegrain.Favour whole-grain foods.A slice of bread or a portion of cereal flakes weighs 60 g, a portion of pasta or rice can weigh 120 g (corresponds to two portions of 60g) uncooked.
Estonia

7-9 portions cereal products & potatoes

(bread, wholemeal bread: 3-4; porridge, rice, pasta, other: 2-4; potatoes: 1-2).

-Prefer whole grains.

-Prefer breakfast cereals with the least sugar.

-Avoid over-baking and excessive crispness (acrylamide).

-Cereal products:

30 g rye-, whole grains-, seed breads, 30 g barley bread, wholemeal pastry, scones, 30 g white ryebread, 30 g pastry.

-Porridge, rice, pasta

100 g cereal grains or cooked cereals as side dishes, 75 g of maize-based products, 70 g cooked: rice,  pasta products, quinoa, 50 g cooked couscous.

-Other cereal products:

25 g cooking flour, 20 g corn flakes, muesli (excl. muesli cereal bars).

Notes: Potatoes included

Country

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Ireland3-5 servings/d of wholemeal cereals and breads, potatoes, pasta and rice.

-Wholemeal and wholegrain cereals are best (be aware of the calorie difference - some types contain more calories than others).

-Enjoy at each meal.

-The number of servings depends on age, size, gender, activity levels.

2 thin slices wholemeal bread,

1.5 slices wholemeal soda bread or 1 pitta pocket, 1/3 cup dry porridge oats or 1/2 cup unsweetened muesli,

1 cup flaked type breakfast cereal, 1 cup cooked rice, pasta, noodles or couscous,

2 medium or 4 small potatoes,

1 cup yam or plantain.

Notes: Potatoes included
Greece

5-8 servings/d of cereals (bread, pasta, rice, potatoes, etc.).

Consumption of potatoes should be limited to approximately 3 servings/week.

- Consume a variety of cereals everyday.

- Prefer wholegrain products.

1 slice (30 g) of bread, half a cup (120 ml) cooked pasta or rice.

1 medium potato (120-150 g cooked).

Notes: Potatoes included
Spain3-6 servings of cereals. More servings in case of an active life with a high caloric expenditure and no more than 4 servings in case of a diet of reduced calorie intake.

- Choose whole grain cereals such as whole grain rice, bread or pasta (preferably 100%), minimising the consumption of foods made with refined flours.

- Choose cereals such as sorghum, millet, wheat, spelt or buckwheat, to improve crop biodiversity.

One serving = 40-60 g of bread or 60-80 g of dry pasta or rice.

Examples: 3-4 slices, a roll or quarter loaf, a regular bowl of rice or pasta.

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France-

Eat every day and give preference to whole grain and minimally processed products.

Favour cereal products grown according to production methods that reduce pesticide exposure (precautionary principle).

Only whole grain breakfast cereals without added sugar may be included in this group.

-
Croatia-Choose a diet rich in whole grain products. Replace white bread with wholemeal bread.-
Italy

- 2.5-4.5 portions of bread per day;

- 1-1.5 portions of pasta/rice/barley per day;

- 1 portion of rusks/crackers per week;

- 0.5-3 portions breakfast cereals per week;

- 0.5-2 portions of sweet bakery products per week.

-Regularly consume bread, pasta, rice, and other grains (preferably wholegrain), avoiding too much fat condiments. 

-At least half of the cereal portions consumed daily should be wholegrain.

- 50g bread;

- 80 g pasta, rice, barley;

- 30 g rusks, crackers;

- 30 g breakfast cereals;

- 50 g croissant, pies;

- 30g biscuits

Country

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CyprusBread / cereals / potatoes: 6-11 portions/dEat whole grains1 serving = 1 slice of wholemeal or white bread (25-30 g), 1/2 cup (120 ml) rice, 1/2 cup (120 ml) groats / barley, 1/2 cup (120 ml) pasta, 90 g potato (boiled or baked small potato), 1/2 cup (120 ml) taro / sweet potato / pea
Latvia4-6 servings of cereals (especially wholegrain) and potatoes every day.

- Prefer wholegrain (rye and whole-grain bread, whole-grain pasta, brown rice, oatmeal).

- Avoid eating cereals with added sugar, such as sweetened breakfast cereals, cookies, sweet instant porridge.

- 1 - 2 slices of bread (lighter bread, for example, 2 slices of bran bread, but 1 slice of rye bread); 

- half a glass to a glass of cooked pasta, groats or buckwheat or other cereal porridge;

- one medium - sized boiled potato.

Notes: Potatoes included
LithuaniaEat whole grains every dayChoose whole grain products - bread, porridge, flakes, pasta daily 

Country

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LuxembourgOne portion of cereals or potatoes with each main meal.
Opt for wholegrain cereal products, wherever possible.
 
Vary the foods you eat : For example, alternate between potatoes, pasta, rice, cereals and bread.
 
When you buy pre-packaged products, the Nutri-Score can help you make the right choices for a balanced diet.
A portion is equivalent to the amount represented by one hand, for example: 1 slice of bread or 2 handfuls of muesli, pasta etc. This is approximately equivalent to 200g of the cooked product.
Notes: Potatoes included
Hungary3 servings of cereals per day, 1 of which should be wholegrain

Swap refined grain choices for wholegrain bread, rolls, pasta, biscuits or cookies, cereals, brown rice

Durum wheat pasta could be a good choice as well

1 piece of pastry (e.g. cookie or bun)

1 medium slice of bread/cake

12 tablespoons (200 g) of cooked pasta/rice

3 tablespoons of cereals/muesli.

Malta3-4 servings/d. At least 1 per meal.Include whole grains such as oats, couscous, quinoa, bulgur, wheat, barley, millet, pasta and rice with meals and snacks.1 medium slice of bread, 40 g of breakfast cereals, 80-100 g of raw cereals, pasta, and rice, preferably wholegrain or wholemeal.

Country

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Netherlands

Men
19-50 yr: Daily 6-8 slices of brown or wholemeal bread.
Women
19-50 yr: Daily 4-5 slices of brown or wholemeal bread.

And daily 4-5 portions wholegrain products or potatoes.

Additional recommendations for children; elderly; pregnant women; lactating women.
Weekly at least half of the recommendations for whole wheat products (excluding bread) or potatoes should consist of whole wheat products.

Consume mainly wholegrain products such as wholegrain bread, wholegrain pasta and brown rice.Slice of bread: 35 g
Medium potato: 70 g
Tablespoon of prepared cereals: 50 g
Austria4 portions/d.Prefer wholegrain products.1 portion is approximately 50-70 g of bread / wholeameal bread, bread rolls; 50-60 g of muesli or cereal flakes; 200-250 g cooked pasta (or approx. 65-80 g of uncooked pasta); 150-180 g cooked rice or grains (or 50-60 g uncooked); 200-250 g cooked potatoes
PolandEat at least 3 servings of whole grain cereal products daily - (90g / day) - Eat whole grain cereal products at every meal.Replace processed cereal products (eg, white bread, sweet breakfast cereals) with whole grains (e.g., oatmeal, wholemeal bread, wholemeal pasta, groats).-

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Portugal4-11 servings daily of cereals and cereal products, tubers.-1 unit (50 g) of bread, 1 slice (70 g) of bread, 1.5 medium-sized potatoes (125 g), 5 tablespoons of breakfast cereals (35 g), 6 semisweet-type biscuits (35 g), 2 tablespoons of raw rice/pasta (35 g), 4 tablespoons of cooked rice/pasta (110 g).
Notes: Potatoes included
Romania6-11 servings

Bread, cereal, rice and pasta. Preferably unrefined type, with a low amount of SFA or added sugars.

Consume large amounts of grain - this group should be the basis of your diet.

Slice of bread

½ cup cereal, rice or pasta (cooked)

a biscuit

Slovenia 

- Choose whole-grain foods and grain products.

- Try to replace foods made from white flour as much as possible with those that contain as much whole grains as possible, and also enjoy more porridges (e.g. buckwheat, millet, oats).

 
Notes: Typical whole-grain foods are whole-wheat bread, brown rice, buckwheat porridge, oatmeal and whole-wheat pasta

Country

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Slovakia3-6 servings/d

Preference given to wholemeal products and with low salt content.     

No preservatives, flavourings and synthetic colours.

2-3 slices of wholegrain bread.

1/2 glass of oat flakes or 1 glass (200 ml) wholegrain cereal

1/2 glass of natural rice or wholegrain pastries.

Notes: Potatoes not included.
Finland6 servings for women and about 9 servings for men. At least half should be wholegrain. Fibre content in bread should be at least 6 g/100 g.Eat wholegrain cereals several times a day. Replace white with wholemeal alternatives.

1 dl cooked wholegrain pasta, barley, rice, or other whole grains, or one slice of bread.

1 plate of porridge is 2 portions.

Sweden-

Switch to wholemeal! Choose wholegrain varieties when you eat pasta, bread, grain and rice. 

Look for the Keyhole symbol.

70 g wholegrain/ day for women and 90 g wholegrain for men is about the right amount. This is equivalent to two pieces of crispbread and a portion of wholegrain pasta, for example.

Country

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United KingdomShould make up just over a third of the food we eat.

-Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choose wholegrain versions where possible.

- Check the labels and choose the products lowest in fat, salt and sugar.

- Swap sugary breakfast cereals for plain cereals such as plain porridge, wholewheat biscuit cereals, shredded wholewheat or no added sugar muesli.

- Cereal bars often contain high levels of free sugars too, so remember to check the label.

-
Switzerland3 portions daily, at least half of which should be whole grains

Prefer whole grain products. 

Prefer breakfast cereals without added sugar. 

Take advantage of the variety of whole grain products in bread, crispbread, pasta, rice, cereal flakes and more.

1 portion corresponds to 75-125 grams of bread/ dough or 200-300 grams of potatoes or 45-75 grams of flakes, pasta, rice, crispbread, corn semolina, couscous, buckwheat, quinoa, flour and others (dry weight).
Notes: Not every bread with grains or with a dark colour is wholemeal bread. A dark bread can also be made from refined flour and coloured with malt. Ask specifically for wholemeal bread at the bakery or read the ingredients list on the packaging to see which flour was used.
Potatoes are included in “Starchy foods”.
IcelandWholegrain foods at least twice a day.

Choose wholegrain bread or other foods from wholegrain at least twice a day.

Use whole grain cereal products for baking and in porridge for example rye, barley, whole wheat and oats.

Use barley, brown rice and whole-grain pasta instead of fine-grained products.

Choose cereals with the Keyhole symbol if possible.

Wholegrain foods at least twice a day.
NorwayAt least 90 grams of whole grain foods daily.Choose bread, crispbread, cereals, wraps and other grain products with high content of whole grains and fibre and low content of fat, sugar and salt. Limit the use of cereals, biscuits and muesli bars with much sugar, salt or fat.

Different grain products contain different amounts of whole grains. The examples below contribute about half (45 grams) of the recommended daily intake of whole grains:

  • two to three slices of bread with at least 75% wholemeal or whole grains
  • four slices of bread with at least 50% wholemeal or whole grains
  • three coarse crispbreads
  • one portion of oat porridge
  • one of portion of wholemeal pasta (55% wholemeal)
  • one portion of rolled barley
Notes: Look for the Keyhole to choose products with more wholegrain and fibre, and less salt and sugar.