Group 1: Rice,Noodles, Bread, Cereal Products and Tubers
This group forming the base of the Pyramid, is an excellent source of complex carbohydrates which is an important source of energy, and vitamins, minerals, fibre and some protein. Rice, noodles, bread, pasta, cereals, porridge, chapatti, thosai, biscuit and various type of tuber are included in this group. Our daily meals should include the largest servings from here.
Group 2: Fruits and Vegetables
At the second level, fruits and vegetables supply vitamins and minerals, and are a main source of fibre which is good for digestion and helps relieve constipation.Make it healthy habit to eat at least 5 servings of fruits and vegetables a day. Try to eat fruits and vegetables fresh as much as possible. If you’re cooking vegetables, do not overcook in order to conserve their nutrients
Group 3: Fish, Poultry, Egg, Meat and Legumes
Fish, poultry, egg, meat and legumes occupying the third level of the Food pyramid are excellent sources of protein, B vitamins and minerals such as iron, zinc, calcium and magnesium. However, eat moderate amounts and choose low fat options whenever possible. Legumes (soya bean,dhall,peas), beans and pulses are good alternatives to meat and low in fat.
Group 4: Milk and Dairy Products
Milk and dairy products are placed at the same level as meat. Dairy products like cheese and yoghurt are essential for calcium which is required for teeth and bone development of growing children. Milk is also a good source of protein, essential for growth and development.
Group 5: Fats, Oils, Salt and Sugar
Fats, oils, salt, sugar and foods high in these are placed at the apex of the Food Pyramid to show that only small amount are required for daily intake. Whenever you have to use any of the options from this group, use them sparingly.
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