Food Pyramid

Foods below are preferred because they provide complex carbohydrates, vitamins, minerals, fiber and other components important for health.


Rice, oats, barley, corn, wheat and other products are great sources of energy and protein. Full-grain products contain more iron, phosphorus, vitamin B (thiamine, niacin & riboflavin) and fiber.


Peas, beans and lentils are rich in protein, carbohydrates, fiber and some vitamins (especially vitamin B). Soy beans - which is very rich in protein - can be found in various forms such as soy milk, tofu, tempe, textured vegetable protein, and bean sprouts.



Each day, try to select at least one type of fruit or vegetables that are rich in vitamin A or carotenoids. Good sources are green vegetables (cabbage, spinach and kale), carrots, tomatoes, potatoes, mango, papaya or watermelon. Also, try eating one option that is rich in vitamin C every day. Options may include guava, papaya, orange, mango or star fruit. To get folic acid, eat green vegetables, peas, okra and sweet corn nuts.


source
http://tayibah.com/eIslam/piramid.htm