Carbohydrates

Millets (Ragi, Jowar, Bajra, Jonna, Sajjalu) Pulses (Dals) (Toor, Urad, Chana, Moong) Rice, Cereal, Wheat, Oats. Starch: Potatoes, Sweet Potato, Yam, Chamadumpa

Brown, red or parboiled rice is better than polished rice. Pulses and Millets have a lower glycemic index and more fiber - eat more of these. Avoid too much starchy vegetables.

Protein

Eggs, Meat, Fish, Poultry, Kidney Beans, Chickpea, Black/Yellow Lentils, Moong, Toor and Chana Dal Peanuts, Goruchikkudu, Chikkudu

Eat protein daily. There are also many vegetarian sources of protein.

Fruit

Mango, Papaya, Banana, Apple, Guava, Grapes, Pomegranate, Pineapple

Vegetables

Roots - Beetroot, Radish, Carrot, Green Leafy Vegetables - Spinach (Paalak), Drumstick Leaves, Fenugreek Leaves, Coriander and Curry Leaves Other – Cauliflower, Ridge Gourd, Bottle Gourd, Snake Gourd, Cabbage, Tomatoes, Onions, Bell Pepper, Drumstick

Different colored fruits and vegetables have different vitamins, minerals and antioxidants. Choose a rainbow of colors to eat. They are also a rich source of fiber. Select seasonal varieties.

Milk Products + Fats

Milk, Yogurt, Cheese, Buttermilk, Paneer, Oils

Rich source of calcium and protein