Food Group Pyramid - Health Tips

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

Food groups Recommendedserving size

Example AverageCalorie/serving (kcal)

Total calorie (Kcal)

Cereal 6-11 (portion size 25-30 gms)

2 chapati1 bhakhri3 medium poori1 small rotala¾ medium katori pasta1 katori cooked rice¾ katori beans, corn, oatmeal4 glucose biscuits1 big slice bread

100 600-1100

Food groups Recommendedserving size

Example AverageCalorie/serving (kcal)

Total calorie (Kcal)

Pulse/non veg. 2-3 (portion size 25-30 gms)Non-veg portion size 100-200 gms

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

Non-veg. meat, fish, poultry, egg

100 200-300

Food groups Recommendedserving size

Example AverageCalorie/serving (kcal)

Total calorie (Kcal)

Vegetable 3-5 (portion size 75-100 gms)

½ medium katori (most of cooked vegetables) like cabbage, cauliflower, brinjal (baingan), indianround gourd (tinda), etc without gravy.¾-1 katori of cooked green leafy vegetable according the proportion of gravy

51 153-255

Food groups Recommendedserving size

Example AverageCalorie/serving (kcal)

Total calorie (Kcal)

Fruits 2-4 (portion size 75-100 gms)

1 medium fruit like apple, orange, peach, medium banana½ glass fruit juice¾ medium katorichopped fruits

40 80-160

Food groups Recommendedserving size

Example AverageCalorie/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 Recommendedserving size

Example AverageCalorie/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