The Cereal Group forms the base of the Pyramid and a large portion of you meal would consist of foods taken from this group of foods.

Each serving in the Cereal Group contains 15 grams of carbohydrates, 3 gms of proteins, a trace of fat and gives about 80 calories.

Examples of one serving of food from this group are:

Cereals

• Bread (White or Brown) 1 large slice, 25 gms
• Bread (White of Brown) two small slices
• Pau, 1 Average size
• Rice, Brown, boiled ½ cup
• Rice, White, boiled ½ cup
• Rice, flaked 25 gms weight
• Chapaties Wheat, 1, approx. 6 inches wide, 25 gms. weight
• Chapaties, Jowar 1, approx. 6 inches wide, 25 gm. Weight
• Chapaties, Bajra 1, approx. 6 inches wide, 25 gms weight
• Chapaties, Maize (Makai) 1, 6 inches wide, 25 gms weight
• Dosa 1, approx. 10 inches in diameter, 40 gms weight cooked
• Idli 1, small approx. 30 gms. weight
• Upma ½ cup
• Poha ½ cup
• Dalia ½ cup cooked
• Atta (Whole wheat flour) 25 gms. weight
• Atta (Ragi flour) 25 gms. weight
• Atta (Makai flour) 25 gms. weight
• Atta (Bajra Flour) 25 gms. weight
• Atta (Kotu flour) 25 gms. weight
• Maida 25 gms. weight
• Spaghetti ½ cup cooked
• Macaroni ½ cup cooked
• Noodles ½ cup cooked
• Porridge ½ cup
• Potato 1 small , 2 ½ in. Diameter
• Sweet Potato (Shakarkhandi) 1/3rd cup
• Yam (Suran) 1/3rd cup
• Raw Plantain ½ cup

Note: Very starchy vegetables such as potatoes, yam and corn are included in the Cereal List

For more food items in this list click here