Food Pyramid to gain weight

Choose foods high in calories nutrition and fiber from each food group

The 2005 USDA Food Pyramid defines six basic food groups. For a balanced diet, you must eat certain amounts of foods from each group.

Grains 6 to 11 servings

Choose whole wheat or whole grain breads, cereals, crackers. They have higher calories than products made with refined flour such as All Purpose or Cake flour.

Serving size One Ounce Equivalence

1 Roti, Chapati, or Phulka, assumes 5 Roti made from one cup of flour.

½ Naan

2 Kuttu malpua (3" diameter)

½ Cup of cooked Rice (made from 1 ounce of dry rice)

½ Cup of cooked Dalia, Oats (made from 1 ounce of grain)

Recommendations

Whole-grain wheat or Bajra Roti, Whole-grain slicing Breads

Khichri made with Brown Rice and split Moong with skin on

Oats or Cracked wheat Porridge

Shredded wheat Crackers

Brown Basmati Rice

Vegetables 3 to 5 Servings

Choose starchy vegetables. They have more calories than watery broccoli, cauliflower, zucchini, green beans, Lettuce and cucumber.

Serving size One Ounce Equivalence

1 cup cooked vegetable
2 cups raw leafy vegetable
1 cup 100% vegetable juice
1 cup Dal

Recommended vegetables

Beets

Butternut Squash (Indian Pumpkin Kaddu)

Carrots

Corn

Green Peas

Lima Beans

Parsnip

Plantain

Potatoes

Sweet Potatoes

Fruits 2 to 4 Servings

Choose high density food. They have more calories than watery fruits such as oranges, peaches, plums, berries, and water melon

Serving size One Cup equivalence

One cup (8oz) filled with sliced fresh or frozen fruit

One cup 100% fruit juice

½ Cup dried fruit

Recommended fruits

Avocado

Bananas

Pears

Papaya

Pineapple

All dried fruits (Raisins, Dates, Apricots)

Canned fruits in heavy syrup

Dairy products 2 to 3 servings

Choose low-fat dairy products.

Serving size One cup equivalence

Milk, Buttermilk, Yogurt: 1 Cup (8 Fluid Ounces)

Paneer: ¼ cup

Ricotta Cheese: ½ Cup

Cottage cheese: 2 Cups

Ice Cream: 1½ cup

Recommended Dairy Products

Eat at least one cup of Yogurt with live culture every day

Milk, Butter milk, Dahi yogurt, Paneer, Cottage Cheese, Ricotta Cheese

Proteins 2 to 3 Servings

Nuts are high calorie with good fats.

Serving size One ounce equivalence

1 oz of cooked lean chicken, turkey, lamb, or beef

¼ cup of cooked whole beans. Example: Cholay, Rajma, Mah (Whole Urad)

½ oz of nuts (Almonds, Cashews, Walnuts)

¼ cup cup of Tofu

1 Egg

Recommended nuts

Cashews

Almonds

Oil 8 teaspoons

Canola oil

Discretionary

This represents saturated fats and simple sugars.