Fibre in food helps to fill us up, it’s good for digestion and helps prevent constipation. Good intakes are also linked to lower rates of heart disease, stroke, type 2 diabetes and bowel cancer.
• Buying ready-to-heat rice saves time and helps you control portions. Most packs serve two, with a usual portion being around 110–140g.
• Pouches vary in the amount of salt they contain, so check labels. As a rule, flavoured varieties tend to contain more salt – they may even be high in salt. Veetee Golden Vegetable Rice, for example, has a massive 2g per serving (that’s a third of the maximum recommended for a day).