Macronutrient – Three types of nutrients your body needs and provide calories.

• Proteins

o Most abundantly found in animal

o Used to create new cells

o Made up of amino acids

o 4 calories/gram

• Carbohydrates

o Most abundantly found in Plants

o Can be stored in animal organs

o Used primarily for energy

o Unused carbs store as body fat

o Fiber is a carb that the body cannot digest. Causes the body to remove waste.

o 4 calories/grams

• Fats

o Found in both Plants and Animals

o Main types are Saturated and Unsaturated (heart healthy)

o Are important for hormones and body functions

o Secondary source of energy except in ketosis

o 9 calories/gram

🥩 Lean Protein (pair with any carb)

Boneless skinless chicken breast

• B3 (Niacin), B6, B12

• Selenium, phosphorus

White meat poultry (no skin)

• B vitamins (B3, B6)

• Selenium, zinc

White fish (cod, snapper, haddock)

• B12, B6

• Iodine, selenium

93/7 or leaner ground meat (turkey, beef, chicken)

• B12, B6, niacin

• Iron, zinc

Top round beef

• B12, B6

• Iron (heme), zinc

Sirloin tip

• B12, niacin

• Iron, phosphorus

Filet mignon

• B12

• Iron, zinc

Shellfish (shrimp, crab, scallops, lobster)

• B12 (very high)

• Zinc, iodine, selenium

🐟 Protein with Omega Fatty Acids (pair with low-calorie carb)

Wild-caught sockeye salmon

• Vitamin D, B12

• Selenium, potassium

• Omega-3 (EPA/DHA)

Atlantic mackerel

• Vitamin D, B12

• Selenium

• Omega-3 (very high)

Sardines

• Vitamin D, B12

• Calcium (if bones), selenium

• Omega-3

Anchovies

• B3, B12

• Calcium, iron

• Omega-3

Herring

• Vitamin D, B12

• Selenium

• Omega-3

Pasture-raised eggs

• Choline, vitamin A, D, B12

• Selenium, phosphorus

🥩 Protein with Higher Saturated Fat (pair with low-calorie carb)

Ribeye

• B12

• Iron, zinc

New York strip

• B12, niacin

• Iron, zinc

Dark meat poultry

• B6, B12

• Zinc, iron

Poultry with skin

• Same as above + vitamin E (small amount from fat)

🥦 Low-Calorie Carbohydrates

Leafy greens (spinach, kale, etc.)

• Vitamin K (very high), A, C

• Iron, magnesium

Broccoli

• Vitamin C, K

• Folate, potassium

Cauliflower

• Vitamin C

• Folate

Cucumber

• Vitamin K

• Potassium

Zucchini

• Vitamin C, A

• Potassium

Squash

• Vitamin A (especially yellow/orange varieties)

• Potassium

Peppers

• Vitamin C (very high), A

• B6

Onions

• Vitamin C

• Antioxidants (quercetin)

Garlic

• Vitamin C, B6

• Manganese

Herbs (parsley, cilantro, etc.)

• Vitamin K, C

• Antioxidants

Non-starch roots (carrots, radish, turnip)

• Vitamin A (carrots), C

• Potassium

Berries

• Vitamin C

• Antioxidants (polyphenols)

Citrus

• Vitamin C (very high)

• Potassium

🍚 High-Carb Carbohydrates

Rice (all types)

• B vitamins (B1, B3)

• Magnesium (especially brown rice)

Potatoes

• Vitamin C

• Potassium (very high), B6

Legumes (beans, lentils)

• Folate (very high)

• Iron, magnesium

Fruit (general)

• Vitamin C, A (varies)

• Potassium, fiber

Grains (wheat, barley, etc.)

• B vitamins

• Iron, magnesium

Oats

• B1

• Magnesium, beta-glucan fiber

Corn

• B vitamins

• Fiber, magnesium

🥑 High-Fat Carbohydrates

Tree nuts (almonds, walnuts, etc.)

• Vitamin E

• Magnesium, selenium

Avocado & avocado oil

• Vitamin K, E, C

• Potassium (very high)

Olives & olive oil

• Vitamin E

• Antioxidants (polyphenols)

Soybeans

• B vitamins

• Iron, magnesium

Quick takeaway

• Protein foods → rich in B vitamins, iron, zinc

• Fish → adds vitamin D + omega-3s

• Vegetables → dominate vitamins A, C, K

• Carbs → provide energy + potassium + fiber

• Healthy fats → supply vitamin E + antioxidants