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How do foods commonly eaten by South Asian communities fit into the four food groups of Canada's Food Guide?

Vegetables & Fruit

Leafy vegetables
e.g. Mustard greens, Spinach
Fresh, frozen, cooked or canned

Large-sized

e.g. Banana, Potato, Pumpkin

Medium-sized

e.g. Apple, Carrot, Guava, Mango

Small-sized or cut-up

e.g. Berries, Broccoli, Cauliflower, Cabbage, Citrus fruit, Coconut, Dates, Eggplant, Fresh fenugreek, Grapes, Green beans, Green peas, Karela (bitter melon), Melons, Okra, Pepper, Pineapple, Squash, Tomato, Turnip, Vegetable marrow, Zucchini
Roots
e.g. Dasheen (taro root), Garlic, Ginger, Onion

Grain Products

Breads

Bread (commercial, whole wheat)

Chapati

Naan

Paratha

Poori

Roti

Cereals
Breakfast cereals, ready-to-eat (often eaten by children)
Grains
e.g. Basmati rice, Corn, Dahlia (cracked wheat), Jowar (sorghum), Millet
Flours

Corn flour

Durum flour

Millet flour

Rice flour

Sooji (semolina)

Sevian (vermicelli noodles)
Dosas (lentil and rice crepe)
Idlis (made with steamed lentil and rice)

Milk & Alternatives

Milk
Skim, 1%, 2%, Whole (usually whole milk is consumed more by men and children than by women)
Chai (Indian tea often made with a lot of milk and sugar)
Buttermilk/ Lassi (yogurt drink)
Yogurt
Raita
Paneer (white cheese)
Kheer (milk-based pudding)
Phirni (rice custard)
Sour cream

Meat & Alternatives

Dried beans—cooked or ground
e.g. Besan/Gram flour (chickpea flour), Chitte chana (chickpeas), Mung beans (small green beans), Rajma (red beans)
Dried peas
e.g. Masoor (red split peas), Pea flour, Rongi (black-eyed peas), Yellow split peas
Lentils
e.g. Dal, Lentil flour, Sprouted lentils
Fish or seafood—fresh or dried
Tofu
Chicken
Meat
e.g. Beef, Goat, Lamb, Pork
Eggs
Nuts
e.g. Almonds, Cashews, Pistachios, Peanuts

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