FRUITS
This Food Group comes near the apex of the Indian Food Pyramid and the number of servings in your diet should be less than for food items which are placed below.
Each serving in this Group contains 15 gms. of carbohydrates and gives 60 calories.
For fruits, one medium apple, banana, or orange would count as a serving. One wedge of melon, three quarters cup of fruit juice, or one half cup of chopped fruits or berries.
Examples of one serving of food from this group are:
|
 | OR |  | OR |  | OR |  |
| 1 small apple | | ½ cup apple juice beans | | 2 tablespoons raisins | | ½ cup canned fruit |
|
One serving can be from the following food items: |
| Apple |
1,2 inch wide |
| Apricots, raw |
4 |
| Avocado |
2, medium |
| Bananas |
½ , medium size, 9 inches long |
| Chikoo |
1, small |
| Papaya , cubed |
1 cup |
| Pineapple , cubed |
¾ cup |
| Amla ( Indian gooseberry) |
15 |
| Pomegranate (anar) |
½ cup |
| Jambu/Jamun |
12-15 pieces |
| Jackfuit ( Fanas) |
3, medium size |
| Watermelon ( cubed) |
1 ¼ cup |
| Melon (honeydew) |
¼ , medium size |
| Melon (musk) |
¼ . medium size |
| Strawberries |
1 ¼ cup |
| Raspberries |
1 cup |
| Bor ( zizyphus) |
20 |
| Anjir (Figs) |
2, large size |
| Orange |
1, 2 ½ wide |
| Pears |
1, small size |
| Plums |
2, 2 ½ inch wide |
| Sweetlime |
1, 2 ½ wide |
| Peaches |
1, 2 ½ wide |
| Guava (amroodi) |
1, medium size |
| Mango |
½ small |
| Grapes |
15, small size |
| Grapefruit |
½ , 3 ½ inch wide |
| Jambu (white) |
15 pieces |
| Seetaphal |
½ , medium size |
| Cherries |
12, large size |
| Dates (fresh) |
3, medium size |
| Cantaloupe melon |
¼, medium size |
| Galia melon |
¼, medium size |
For a comprehensive list click here |
|
|
