In a typical Indian diet, pulses and legumes are a great source of protein. This translates to 5 to 9 ounces total meat for the day, or its equivalent in non-meat substitutes. These foods best when eaten whole, fresh and raw. Eat a variety for best nutrient combinations. Watch portion sizes though.
Fruit juices are especially easy to over-do.
Top Vegetables 3 to 5 Servings For many people getting 3 to 5 servings a day is an effort. This amount is recommended, however, because vegetables are a great source of fiber, vitamins, minerals and health enhancing plant compounds called phytochemicals. As a rule, vegetables contain less calories than fruit and can be eaten in larger amounts. Top Breads 6 to 11 Servings Grains foods are at the bottom of the Food Guide Pyramid to emphasize their importance as dietary staples. Grains, especially whole grains, provide fiber, B-Vitamins, important minerals and some protein.