Carbohydrates
45 – 65 percent of calories
Provided mostly by plant foods:
Fruits, vegetables, whole grains
and legumes
Health Benefits:
• Energy to the brain from glucose
• Food sources of phytonutrients from fruits and veggies
• Fiber
Complex Carbs
Legumes & beans
Nuts & seeds
Vegetables
Whole fruits
Whole grains
Simple Carbs
Sugar
Fruit Juice
Sweetened beverages
Refined grains: white pasta,
white bread, white flour
Honey, maple syrup, agave
Protein
- 10 – 35 percent of daily calories
- Composed of amino acids
- Animal Sources: Meat, poultry, fish, eggs and dairy products
- Plant Sources: Nuts, seeds, legumes and whole grains
Fat
- 20 – 35 percent of daily calories
- Types:
- Unsaturated: Monounsaturated & Polyunsaturated
- Saturated
- Healthy fats can include a combination of types
from whole food sources - Fat helps us absorb fat-soluble vitamins like A, D, K
and E
Unsaturated Fat
Saturated Fat
- Health Benefits:
- Surround and protect your brain
- Provide energy for your heart
- USDA Dietary Guidelines recommend limiting to less than 10% of calories
- Foods high in saturated fat:
- Dairy products, bacon, sausage, processed meat, poultry skin, fatty cuts of meat, egg yolks, coconut oil, chocolate and palm oil
Polyunsaturated Fat
Omega-3
• Fish
• Pasture-raised meat
• Flax and chia seeds
• Walnuts
Omega-6
• Corn oil
• Soybean oil
• Safflower oil
• Conventionally raised meat
Monounsaturated Fat
Olives and olive oil
Avocados
Peanuts
Sesame seeds