Food Group Pyramid - Health Tips

According to RDA, average calorie consumption for human body is around 2000 kcal/day.

Food groups

Recommended serving size

Example

Average Calorie /serving (kcal)

Total calorie (Kcal)

Cereal

6-11 (portion size 2530 gms)

2 chapati 1 bhakhri 3 medium poori 1 small rotala 他 medium katori pasta 1 katori cooked rice 他 katori beans, corn, oatmeal 4 glucose biscuits 1 big slice bread

100

600-1100

Food groups

Recommended serving size

Example

Average Calorie /serving (kcal)

Total calorie (Kcal)

Pulse/non veg.

2-3 (portion size 2530 gms) Non-veg portion size 100-200 gms

1 medium katori cooked dhal, beans, peas, green gram (moong), chana dhal, all dhal with husk or without husk.

100

200-300

Non-veg. meat, fish, poultry, egg

Food groups

Recommended serving size

Example

Average Calorie /serving (kcal)

Total calorie (Kcal)

Vegetable

3-5 (portion size 75100 gms)

½ medium katori (most of cooked vegetables) like cabbage, cauliflower, brinjal (baingan), indian round gourd (tinda), etc without gravy. ž-1 katori of cooked green leafy vegetable according the proportion of gravy

51

153-255

Food groups

Recommended serving size

Example

Average Calorie /serving (kcal)

Total calorie (Kcal)

Fruits

2-4 (portion size 75100 gms)

1 medium fruit like apple, orange, peach, medium banana ½ glass fruit juice ž medium katori chopped fruits

40

80-160

Food groups

Recommended serving size

Example

Average Calorie /serving (kcal)

Total calorie (Kcal)

Milk and its products/

2-3 (portion size 100 ml)

1 /2 glass Other milk products – 25 gms include 1 cheese cube, small piece of paneer, ½ cup of cream

70

140-210

Food groups

Recommended serving size

Example

Average Calorie /serving (kcal)

Total calorie (Kcal)

Fats – oils

4 (portion size 5 gms)

1 tsp

45

180

Sugar

4(portion size 5 gms)

1 tsp

20

80