Food groups Main Nutrients
Cereals,grains and their products: Energy, Protein, Invisible fat, Vitamin B1, Vitamin B2, Folic acid, Iron, Fiber
Rice, wheat, Ragi, Bajra, Maize,
Jowar, Barley, rice flakes
Pulses and legumes: Bengal gram, Black gram, Red gram, Lentil (whole as well as dhuli dals), cowpea, Peas, beans, Soyabeans Energy, Protein, Invisible fat, Vitamin B1, Vitamin B2 Folic acid, Calcium, Iron, Fiber
Milk Products: Milk, curd, skimmed milk, cheese Protein, Fat, Vitamin B2,Calcium
Meat Product: chicken, fish, egg, liver, meat Protein, fat, Vitamin B2
Fruits and Vegetables:
Fruits: Mango, Guava, Tomato, Papaya, Orange, Sweet Lime, Water Melon. Carotenoids, vitamin C, Invisible fat, Vitamin B2 ,
Vegetables: (green leafy) Amaranth, Spinach,  Drumstick    leaves, cabbage Coriander leaves, Fenugreek leaves. Folic acid, Iron, Fiber
Other vegetables: Carrots, Brinjal, Ladies fingers, Capsicum, Beans, Onions, Drumstick, Cauliflower. Vitamin B2, Folic acid, Calcium, Iron, Fiber, Carotenoids
  Carotenoids, Folic acid, calcium Fiber.
Fats and Sugar:
Fats: Butter, Ghee Hydrogenated fat, Cooking oils like groundnut, Mustard,  Coconut Energy, Fat, Essential Fatty acids.
Sugar, Jaggery Energy