Level 3 - Food Pyramid

Level 3 in food pyramid. Photo taken from gll-getalife.com

Left Level

What's In It?

 The left side of the upper middle level consists of the dairy products in your diet. Although eggs are often found in the dairy section at your local supermarket, they are considered to be part of the meat group rather than the dairy group. Most of the fats in your diet (besides healthy oils) should come from this group.

What Should I Eat?

 You should ideally consume 2-3 servings of dairy products each day to ensure that you are adhering to a healthy diet. This level includes all dairy products like milk, soft and firm cheese and yogurt. Much like any food group, try to eat as many natural dairy products as possible to get the maximum amount of nutrients from each product. Cheese is a great choice that can be used as a healthy snack or seasoning for your salad. Ordering a cheese pizza at a restaurant generally fulfills most of your dairy needs for the day.

How Much Is a Serving?

 One serving from this upper middle/left level of the pyramid constitutes 1 cup of milk, 1.5 oz. of cheese or 2 oz. of processed cheese.

Protein and dairy foods belongs to level 3 in food pyramid. Photo from authoritynutrition.com

Right Level

What's In It?

The right side of the upper middle level consists of the meat, nut and egg products in your diet. This level includes all meat, nut and egg products like poultry, fish, beef, almonds, peanuts, walnuts, cashews and, of course, eggs. This group should be your primary source of the protein that you need in your diet every day.

What Should I Eat?

 You should ideally consume 2-3 servings of meat, nut and egg products each day to ensure that you are adhering to a healthy diet. When selecting the meats that you would like to include in your diet, try to choose as many lean cuts of meat as you can instead of beef. Fish is a great way to get many of your amino acids and essential fats. Try choosing natural meats to ensure that you are getting the most nutrients possible. Also, remember to thoroughly cook your meats to avoid any food borne illnesses.

How Much Is a Serving?

 One serving from this upper middle/right level of the pyramid constitutes 2-3 oz. of heated meat or fish, 1 cup of beans, 2 eggs or 4 tbsp. of peanut butter.