|FOOD GROUPS || No. of servings per day || What makes 1 Serving? || Suggested Recipes
|CEREALS AND THEIR FLOURS |
whole wheat flour, unpolished rice,
Jowar, Bajra, Ragi (Nachni) bulgur
wheat (dalia, corn, whole wheat pasta, whole wheat bread etc.
|6 to 10 servings ||1 slice of whole wheat bread (25 gm)* |
2 phulkas (30 gm)*
1 chapati (25 gm) *
1 paratha (25 gm)*
1/2 cup all cooked cereals and pasta
Oats Palak and Sprouts Mini Uttapa, Paushtic Roti, Bajra Khichdi, Easy Cheesy Vegetable Pasta|
Moong, lobhis beans, rajma,
chick peas (kabuli chana), etc.
Moong, rajma, matki etc.
Masoor dal, chana dal, urad dal etc.
Moong dal flour, chana dal flour ( besan) etc.
|2 to 3 servings ||1/4 cup raw whole pulses (35 to 40 gm)* |
1/2 cup cooked whole pulses(70 to 80 gm)*
1/2 cup sprouts (60 to 80 gm)*
1/2 cup of raw or cooked dals(70 to 80 gm)*
1/2 cup of flours (40 to 60 gm)*
| Chick Pea Salad with Minty Curd Dressing, Sprout and Fruit Bhel, Hariyali Dal, Moong Dal Dosa|
Carrots, beetroot, Cucumber, Eggplant, french beans, cluster beans (gavarfali),
(gavarfali), Cauliflower etc.
Spinach (Palak), Fenugreek (Methi),
lettuce, radish leaves, coriander, Cow pea (chawli) leaves,Colocasia, Cabbage etc.
|3 to 5 servings ||1/2 cup raw vegetables (50 to 70 gm)* |
1/2 cup cooked vegetables
(50 to 70 gm)*
1 cup raw leafy vegetables (15 gm of vegetables like mint,coriander,
fenugreek and 40 to 60 gm of otherLeafy vegetables)*
1/2 cup cooked leafy vegetables 15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of other leafy vegetables)*
| Chawli, French Beans and Carrot Soup, Broccoli, Carrot and Paneer Subzi, Spinach Malfatti, Fruit and Lettuce Salad|
Pineapple, Sweet Lime, Orange, guava, Watermelons, mango, Apple etc.
Dried Fruits Almonds, cashewnuts, Walnuts, sesame seeds (til), Peanuts, dates, figs, apricoats etc.
|2 to 3 servings ||1/2 cup chopped fruits (50 to 60 gm)* |
1 big piece of fruit for e.g. melon wedge (100 to 130 gm)*
1 cup fruit juice (200 ml)*
1/4 cup dried fruits (20 to 30 gm)*
| Fruity Bean Salad, Strawberry Chickoo Shake, Til Chikki, Fig and Apricot Shake|
|DAIRY PRODUCTS |
Milk, Curds, Paneer, cheese etc.
|2 to 3 servings ||1 cup milk (200 ml)* |
1 cup curds (299 ml)*
1/4 cup chopped paneer (35 gm)*
1/4 cup shredded cheese (35 gm)*
| Date and Banana Shake, Dahi Chane ki Subzi, Kalakand, Tomato Cucumber and Lettuce Salad in A Lemon Dressing|
|FATS AND SUGAR |
Ghee, oil, butter, sugar and jagger
|* * ||Although there is no specific recommendation for this group, aproximately 2 tablespoons
of fat and 2 to 3 teaspons of refined sugar can be consumed per day. || Golpapdi, Cabbage Rice, Banana Walnut Pancakes