Proteins are found in eggs, milk, cheese, tofu, nuts, meat, fish, poultry, dried beans, split peas, and lentils. Carbohydrates Carbohydrates are the body s main source of energy. They should make up at least half of your daily calories. Fats Fats provide energy and fat-soluble vitamins. They are found in oils, nuts, avocado, olives, cheese, meat, fish, poultry, butter, margarines, mayonnaise, and whole milk dairy products.
Saturated fats are less healthy than polyunsaturated and monounsaturated fats.
Saturated fats are found mostly in butter, meat, cheese, poultry with skin, tropical oils, and whole-milk dairy products. Monounsaturated fats are found in olive oil, canola oil, nuts and avocados. Polyunsaturated fats are found in fish and some vegetable oils. There are nine calories in a gram of fat. Fiber Fiber is found in plants and is not digested by the body.