Macronutrients 101

Learn the different types of nutrients—and which foods they’re in—that you need for a performance eating plan.

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Carbohydrates, proteins, and fats are your main source of energy or “macronutrients.” Some foods contain all of these macronutrients, while others contain just one or two. By knowing which foods have particular macronutrients, you can better plan your meals for optimal health and performance.

Carbs

  • Bread
  • Cereal
  • Corn
  • Fruit
  • Oats
  • Pasta
  • Potatoes
  • Rice
  • Veggies

Carbs / Protein

  • Beans
  • Lentils
  • Peas
  • Quinoa
  • Yogurt

Proteins

  • Chicken
  • Egg whites
  • Fish/seafood
  • Lean beef
  • Lean pork
  • Low-fat cottage cheese
  • Low-fat Greek yogurt
  • Low-fat milk
  • Soy
  • Turkey

Protein / Fats

  • Cheese
  • Cottage cheese
  • Eggs
  • Fatty/oily fish (tuna, salmon)
  • Full-fat yogurt
  • Nuts and seeds
  • Nut butters
  • Whole milk

Fats

  • Avocado
  • Butter
  • Canola oil
  • Coconut oil
  • Flaxseed
  • Olive oil
  • Olives