First, potatoes. Potatoes are rich in starch and vitamins. Every 100 grams of potatoes has a calorie of about 98 calories, which is low in calories and has a strong sense of fullness. Therefore, it is more appropriate to use it instead of some staple foods. The most common way to eat is to directly mix rice to make potato stew rice, or steam potatoes to make mashed potatoes, eat them with salad dressing and fruit and vegetable granules, or fry them in a pan to make potato cakes, which are delicious and nutritious.

Second, yam, sweet potato, purple potato and so on can be eaten as staple food. They are rich in dietary fiber and vitamins, and their nutritional value is very high. Usually, it can be steamed and eaten directly, boiled in porridge, mixed with white flour to make cakes and steamed bread. However, we should pay attention to that this kind of food can be eaten once a day instead of the staple food, otherwise it will lead to unbalanced nutrient intake.

Third, oats. Oats, as the new darling of healthy diet, have been sought after by many people. Low in calories and high in nutritional value, and rich in protein and vitamins. The eating method is also very simple, you can brew it directly with hot water or milk, or you can cook porridge and so on.