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Pyramid Levels

The Base of the Pyramid

Foods from grains -- bread, cereals, rice and pasta -- are the foundation of any proper diet. The Pyramid suggests 6 to 11 servings of these foods daily. Grains provide fiber, vitamins, minerals and carbohydrates, and are usually low in fat content.

The Second Level of the Pyramid

Fruits and vegetables (plant foods) are not only excellent sources of fiber, vitamins and minerals, they're also low-fat, low-sodium and cholesterol-free. Most Americans should eat more fruits and vegetables to make sure they meet their daily needs for Vitamin C and other nutrients. The Pyramid recommends 2 to 4 daily servings of fruit and 3 to 5 of vegetables.

The Third Level of the Pyramid

Here are two groups of foods that come mostly from animals: milk, yogurt and cheese, and meat, poultry, fish, dry beans, eggs and nuts. Milk products supply protein, vitamins and minerals. In fact, milk, yogurt and cheese are your best source of calcium. For fresh dairy products that are both flavorful and healthful, we suggest you choose your favorites from the Cass-Clay family. If you're watching your calorie intake, Cass-Clay has many low-fat and no-fat alternatives available. The Food Pyramid recommends 2 to 3 servings of milk, yogurt and cheese per day. Proteins, iron, zinc and B vitamins are provided by meat, poultry and fish. Similarly, dry beans, eggs and nuts supply protein and most vitamins and minerals. The daily recommended allowance from this group is 2 to 3 servings, with the total being equivalent to 5 to 7 ounces of cooked lean meat, poultry or fish. To keep your fat intake down, choose lean meat, poultry without skin, fish and dry beans and peas. Nuts and seeds are high in fat, so eat them in moderation.

The Top of the Pyramid

The small tip of the Pyramid represents foods that should be used sparingly: fats, oils and sweets. These foods, which provide calories but little or no vitamins and minerals, include oils, salad dressing, margarine, soft drinks, candy and sweet desserts. The Pyramid recommends no definite serving sizes from this group; however, since fats, oils and sweets add flavor and enjoyment to meals, they may be eaten in moderation.