Use the charts below to find some of the best food source of carbs, protein, fat, including unsaturated fats. You can find
even more sources by clicking on the "Search" button!
Whole-grain foods (bread, pasta, rice), beans, lentils, vegetables, fruits
Foods from animal sources, legumes (chickpeas, beans)
Oils such as olive, peanut, avocado and canola
Whole grains, nuts, seeds, beans, vegetables, fruits
Pumpkin, carrots, sweet potato, beef liver, most dark green leafy vegetables
Cheese, butter, margarine, cream, fortified milk, fish, oysters and fortified cereals. Vitamin D is also produced by sunshine on skin.
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Wheat germ, corn, nuts, seeds, olives, green leafy vegetables, vegetable oils (such as corn, sunflower, soybean, and cottonseed)
Whole-grain cereals, beef liver, chickpeas (garbanzo), tuna
Beef liver, oysters, poultry, fish
Enriched cereals, beans (lentils, pinto, chickpeas), okra, spinach, asparagus
Enriched whole-grain cereals, chicken, fish, beef liver, veal, rice
Whole-grain cereal, rice, pork
Citrus fruits, red peppers, broccoli, green peppers, strawberries
Dairy products (and foods made with dairy products), spinach, sardines, kale, okra, soybeans
Oysters, liver, lean red meat (especially beef), poultry (dark red meat), tuna, salmon, iron fortified cereals, dried beans, whole grains, eggs (especially egg yolks), dried fruits, dark leafy green vegetables
Dark-green leafy vegetables, soy products, legumes and seeds, nuts, whole grains, bananas, dried apricots, avocados
Salmon, cod, flounder, broccoli, peas, beans, citrus fruits, apples, bananas
Oysters, enriched whole-grain cereals, beef, seeds, pork, lamb, duck
Sources: USDA, National Library of Medicine
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