Final answer:
Tier 3 foods in the Milk and Alternatives group include calcium-rich items like cheese and kefir, as well as fortified non-dairy alternatives such as soy beverages. Choosing low-fat or non-fat dairy options like milk and yogurt can provide essential nutrients with fewer calories and fat.
Step-by-step explanation:
The Milk and Alternatives group tier 3 foods include options that are usually less processed and contain a higher nutritional value. These tier 3 foods in the Milk/Yogurt/Cheese Group such as cheese and kefir may provide beneficial nutrients like calcium, protein, and vitamins, which are essential to maintaining a healthy diet. However, for those with lactose intolerance or dairy restrictions, fortified soy beverages and other non-dairy alternatives like fortified rice beverages can be valuable sources of calcium, protein, and vitamin D, mimicking the nutritional benefits of dairy without the lactose.
It is important to choose low-fat or non-fat dairy products, such as milk and yogurt, to reduce fat and calorie intake while still obtaining the essential nutrients like calcium. Those who prefer dairy products should be aware of the fat content in whole-milk products and may opt for low-fat or non-fat versions to maintain a healthier diet without compromising on the nutritional benefits provided by these foods.