CEREALS 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: OR   OR   OR   1 Slice of Bread   1/2 cup rice   ½ cup cooked cereals or ¾cup dry flakes of cereal   1 small baked potato One serving can be from 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