sources of macronutrients 

become-a-nutritionist1.jpg
 

Protein

20-30% of total energy intake
Guideline: 1.5-2.0/kg of bodyweight per day

Sources:
Lean white meat: Skinless boneless chicken breast, turkey, lean/extra lean pork, beef or lamb
Fish: Salmon, halibut, canned tuna in water, cod, tilapia
Dairy: <2% cottage cheese, whey protein powder, <20% M.F Cheese, <2% plain greek yogurt
Vegetarian Sources: Legumes (no canned with sodium), soy, eggs, nuts and seeds

*Limit the following to 3x max a week: Red meats, processed cured meats, organ meats

Fats

20-35% of total energy intake
Guideline: 1g/kg of body weight per day

Sources:
Vegetable oil, olive oil
Avocado
Nuts and Seeds

Carbs

45-55% of total energy intake
Guideline: 4-10g/kg of body weight per day

Sources:
Whole grains of low glycemic index: Sweet potato, beets, quinoa, wild or brown rice
Milk: Almond, soy, 2% 
Starchy vegetables of low glycemic index
Fruit: Raspberries, strawberries, watermelon, blueberries. 

*Avoid higher caloric fruits like mango, pineapple