Protein - Protein helps control metabolism and regulates water balance. It also is extremely useful in maintaining muscle tone and muscle mass. (Eggs, meats, fish, beans, dairy products, soy.)
1 gram of protein = 4 calories.
Carbohydrates - These are sugars and starches and are the main source of energy for all muscle and body functions.
Carbohydrates, or "carbs", are converted by the body to a simple sugar called glucose. Whatever glucose is not used as energy is converted to glycogen and stored in the muscles and liver, or converted to fat and stored throughout the body for later use. (Grains, pastas, cereals, breads, vegetables, fruits, corn syrup, anything with sugar in it.)
1 gram of carbs = 4 calories.
Fats - The most densely caloric source of energy in the diet. Fats are difficult to digest and are mostly stored throughout the body rather than used immediately as energy. Recommended foods are typically low in fat. (All oils (e.g. olive, peanut, canola, vegetable), butter, margarine, meats, junk food.
1 gram of fat = 9 calories
Water - It is important to drink plenty of water throughout the day. The amount of water you need will depend on your body size, bodyfat percentage, activity level, climate and more.
Fiber - is an essential part of your diet. Fiber helps to move food through your digestive system as well as keeping you regular and helping you feel full after eating.
Once you know what the basics are, it is up to you to use that knowledge in your everyday eating habits.
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