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STARCHY FOODS AND FIBER
Whole grain varieties of starchy foods and potatoes, particularly when eaten with their
skins on, are good sources of fiber. Fiber can help keep a person’s bowel healthy and can help
him feel full, which means, he is less likely to eat too much. This makes whole grain starchy
foods and potatoes eaten with their skins a particularly good choice for those who are trying to
lose weight.
Fiber is only found in foods that come from plants. There are two types of fiber.
1. Insoluble fiber
The body cannot digest this type of fiber, so it passes through the gut, helping
other food and waste products move through the gut more easily. Whole grain bread
and breakfast cereals, brown rice, and whole-wheat pasta are good sources of this
kind of fiber.
2. Soluble fiber
This type of fiber can be partly digested and may help reduce the amount of
cholesterol in the blood. Oats and pulses are good sources.
INFORMATION SHEET 1.2
PREPARING PASTA
Pasta is a general name for a simple dough mixture made from hard wheat, flour, and
water. Hard wheat is high in protein and gluten strength. The dough is like a paste that is rolled
thin and then shaped in many different ways.
Technical Terms
Al dente – refers to the desired texture of cooked pasta in Italian cooking. It literally means “to
the tooth”.
Fettuccine – a type of pasta popular in Roman cuisine. It is a flat thick noodle made of egg and
flour.
Linguine – a type of pasta that is long, thin and flat.
Rigatoni – a type of pasta that is shaped like short, wide tubes.
Ziti – a medium sized tubular pasta.
Rotini – a type of helix or corkscrew-shaped pasta.
COOKING CHART FOR DIFFERENT PASTA SHAPES
PASTA
SHAPE OF PASTA
APPROXIMATE COOKING
TIME FOR ALDENTE
Lasagna
15 minutes
Bow ties
11 minutes
11
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