First, potatoes. Potatoes are rich in starch and vitamins. The calorie per100g potato is about 98 calories, with low calorie and strong satiety. So it is more suitable to use it instead of some staple foods. The most common way to eat is to mix rice directly to make potato stew rice, or steam potatoes to make mashed potatoes, eat them with salad dressing and fruit and vegetable granules, or stir-fry potato cakes in a pot, which is delicious and nutritious.

Second, yam, sweet potato and purple potato 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 eaten directly by steaming, boiled into porridge, mixed with white flour to make cakes and steamed bread. However, it should be noted 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 favorite of healthy diet, have been sought after by many people. Low calorie, high nutritional value, rich in protein and vitamins. The eating method is also very simple, you can directly brew with hot water or milk, or you can cook porridge and the like.