Legumes, poultry, seafood, meat, dairy products, nuts and seeds are your richest sources of protein. Grains and vegetables supply small amounts. Reduce emphasis on meats and other animal foods as part of your meals. Even if you don't eat any animal protein, you can easily get enough protein as long as you eat a variety of foods that provide enough calories to maintain your healthy weight. Foods high in carbohydrates are used mostly for energy.
Complex carbohydrates are the starches and fibers in grains, vegetables and legumes.
Simple carbohydrates are the sugars in sweets, fruits and milk. Your body absorbs complex carbohydrates more slowly than simple sugars for a more continuous energy supply. Complex carbohydrates also provide more nutrients and fiber than sweets. Fat is your most concentrated energy source. Major sources are butter, cheese, whole milk and cream, meat, poultry, chocolate, coconut, palm oil, lard and solid shortenings.