Carbohydrates are the primary source of energy in your diet. Complex carbohydrates are a better choice than simple carbohydrates because they provide more sustained energy, fiber and greater nutritional value. The best sources of complex carbohydrates are vegetables, fruits and whole grains. Protein is the primary source of muscle and body repairing amino acids in your diet. The best sources of protein are lean animal proteins. Together with healthy fats, complex carbohydrates and protein are the basic building blocks of any healthy diet.
Glycemic Index
The glycemic index is a helpful tool for choosing carbohydrates. The glycemic index is a measure of how food impacts your blood sugar level; the higher the glycemic index, the higher the food will raise your blood sugar. Think about the difference between eating an apple and drinking an apple flavored soda. The apple is a complex carbohydrate, providing nutrition, sustained energy and fiber. The apple flavored soda is a simple carbohydrate; it will provide little or no nutrition or fiber, and the energy it provides will be gone quickly.
Vegetables and Fruits
Choose low to moderate glycemic index vegetables and fruits for at least half of your carbohydrate servings. Low and moderate glycemic index vegetables and fruits include carrots, chick peas, green peas, kidney beans, peanuts, pinto beans, lentils, beets, navy beans, apples, grapes, oranges, peaches, pears, strawberries, cantaloupe, pineapple and bananas.
Whole Grains
Choose whole grains for the remaining half of your carbohydrate servings. Avoid foods made with refined flour and refined sugar. Good choices include all-bran cereals, bread and pasta made with whole wheat flour, whole oats and pearled barley.
Nuts and Seeds
Nuts and seeds also contain complex carbohydrates. They also tend to be high in fat, so they should not be a primary source of carbohydrates in your diet. However, the fats they contain are healthy fats, so they certainly have a place in a healthy diet.
Protein
Choose lean proteins. You may choose animal proteins, such as beef, chicken, turkey, eggs, pork, lamb, fish and shellfish, or plant proteins, as in legumes and tofu. Animal proteins are considered complete proteins because they contain all the amino acids your body needs. If you choose primarily plant proteins, you will need to eat a variety of foods to make sure you get all of the amino acids you need.
Dairy
Dairy foods are somewhat unique in that they contain carbohydrates and protein, and in some cases fat as well. Choose a reasonable number of servings of low or reduced fat dairy products daily.
Healthy Fats
Healthy fats don't contain nearly any protein nor carbohydrates, but are still needed for proper functioning of your body. Avoid saturated and trans fats and choose monounsaturated fats. Nut oils such as walnut oil make wonderful salad dressings.
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