FOOD GROUPS

Number of Servings per day

What makes 1 Serving

Suggested Recipes

CEREALS AND THEIR FLOURS  

Whole wheat, unpolished rice, jowar, bajra, ragi (nachni), bulgur wheat(dalia), corn, whole wheat pasta, whole wheat bread etc.

5 to 6 servings

1 slice of whole wheat bread (25gm) *

or  2 phulkas (30 gm) *

or 1 chapati (25 gm) *

or 1 paratha (25 gm) *

or 1/2 cup all cooked cereals and pasta (60 to 80gm)

Whole Wheat Bread, Jowar Bajra Roti with Paneer,  Sprouts Khichdi , Spinach Pasta Puree

PULSES

Whole  

Moong, lobhia beans,  rajma, chick peas (kabuli chana),  etc.  

Sprouts

Moong, rajma, matki etc.

Dal  

Moong dal, toovar (arhar) dal, masoor dal, chana dal, urad dal etc.

Flours

Moong dal flour, chana dal flour (besan) etc.

1 to 2 servings

  1/ 4 cup  raw whole pulses (35 to 40 gm)

or 1/2 cup cooked whole pulses (70 to 80 gm) *

or 1/2 cup sprouts (60 to 80 gm) *

or 1/2 cup of raw or cooked dals (70 to 80 gm) *

or 1/2 cup of flours (40 to 60 gm) *

Rajma Salad, Moong Sprouts Dosa, Daland Rice with Grated Cabbage,  Teething Biscuits

VEGETABLES

Carrot, beetroot, cucumber, brinjal,

french beans, cluster beans (gavarfali),  cauliflower florets etc.  

Leafy Vegetables

Spinach (palak), fenugreek (methi), lettuce, radish leaves, coriander, cow pea (chawli) leaves,colocasia, cabbage  etc.

2 to 3 servings

1/2 cup raw vegetables (50 to 70 gm) *

or 1/2 cup cooked vegetables (50 to 70 gm) *

or 1 cup raw leafy vegetables (15 gm of vegetables like mint, coriander, fenugreek and 40 to 60 gm of other leafy vegetables ) *

or 1/2 cup cooked  leafy vegetables (15 gm of  vegetables like mint, coriander, fenugreek and 40 to 60 gm of other leafy vegetables ) *

Paneer and Vegetable, Paratha Beetroot and Carrot, Raita Coriander Curd, Rice Dal and Vegetable Soup

FRUITS  

Pineapple, sweet lime, orange, guava, watermelon, mango, apple etc.

Dried fruits   

Almonds, cashewnuts, walnuts, sesame seeds (til), peanuts, dates, figs, apricots etc.

2 servings

1/2 cup chopped fruits (50 to 60 gm) *

or 1 big piece of fruit e.g. melon wedge (100 to 130gm) *

or 1 cup fruit juice (200ml) *

or 1/4 cup dried fruits. (20 to 30gm) *

Yummy Apple Porridge,  Fruity Chana Salad,  Muskmelonand Watermelon Juice, Whole Date Cookies

DAIRY PRODUCTS

Milk, curd, paneer, cheese etc.

2 servings

1 cup milk (200 ml) *

or 1 cup curds (200 ml) *

or 1/4 cup chopped paneer (35gm) *

or 1/4 cup grated cheese (35gm) *

Chickoo Milk Shake, Strawberry Yoghurt, Fig and Apricot Cream Cheese, Cheesy Corn and Vegetable Cutlets

FATS AND SUGAR

Ghee, oil, butter, sugar and jaggery

**

Although there is no specific recommendation for this group, approximately 2 tablespoons of fat and 2 to 3 teaspoons of refined sugar can be consumed per day.

Jowar Sheera, Vegetable Parathas, Carrot Cake , Spiced Walnut Ring