Carbohydrates

http://www.tmnaturehealth.co.uk/solstic_energy_(30)
Carbohydrates is your bodies main source of energy.  Bread, pasta, rice, noodles, capatti, cereals.Potatoes.
The foods listed (apart from potatoes) are produced from grains such as wheat, corn or rice, these should be part of your daily intake per meal but only filling one third of the plate.
Carbohydrates come in two forms refined and unrefined.
Refined grains have been striped of their outer bran coating and inner germ during the milling process leaving only endosperm. They include white rice, white bread and white pasta.
In the whole grain the bran, germ and endosperm are all present. The bran is a good source of fibre the germ is a good source of fibre the germ is a good source of protein, vitamins and minerals and endosperm supplies the carbohydrates.
Unrefined or whole grain provide more nutrients than the refined grains.
http://www.tmnaturehealth.co.uk/tnt_(532g).htm
Whole grains are rich in phytochemicals and antioxidants to help against coronary heart disease, certain cancers and diabetes. Studies have shown people who eat 3 or more servings of whole grains a day are less likely to suffer from heart disease.
Porridge, muesli, whole wheat cereals, wholegrain foods, brown rice, whole barley, rye bread, rye crackers, oat cakes, popcorn (check the salt and sugar content)