Carbohydrates Carbohydrates are the body's main source of energy. Carbohydrates are found in potatoes, bread, cereals, grains, pasta, milk, yogurt, vegetables, and fruit. They should make up at least half of your daily calories. Fats Fats provide energy and are used for growth and repair of tissues. They are found in olives, nuts, cheese, meat, fish, poultry, butter, vegetable oils, avocados, and mayonnaise.
Saturated fats are less healthy than polyunsaturated and monounsaturated fats.
Saturated fats are found mostly in butter, margarine, meat, cheese, poultry with skin, tropical oils, and whole-milk dairy products. Monounsaturated fats are found in olive oil, canola oil, 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.