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As a certified personal trainer, I often hear from clients, “What are good sources of proteins, carbs, and fats?” I have listed some of the most commonly eaten “healthy” choices for each of the previously mentioned macro nutrients along with their basic nutrition breakdown and typical serving size. Depending on one’s goals, one should manipulate the macro nutrients to help them achieve their specific goal. Keep in mind, there are several more food choices, I have just listed some of the most commonly eaten and asked about.
Protein
Measure Protein (gm) Carbs (gm) Fat (gm) Kcal
3oz chicken 26.40 0 3.0 140.25
¾ cup cottage cheese 21 4.5 1.5 123
4 egg whites and 1
whole egg 22 2.2 5 158
4 oz ground turkey 7% 23 0 8 160
1 scoop XP protein 25 2 1.4 119
3 oz Sirloin 25.8 0 5.79 162
5 oz tilapia 25 1.67 1.67 141.67
Complex Carbs
½ cup brown rice 2.26 22.92 .81 190.2
1 ½ cup Kashi 7 whole grain 3 22.5 .75 105
½ cup oatmeal (dry) 5 26 3 105
1 cup Special K 5.6 21.30 .1 111
1 slice whole wheat pasta 4.15 21.40 .5 99
3oz yam 1.5 20.63 0 87.75
Fruit
1 apple .3 21.1 0 81
1 banana 1.2 26.7 .6 105
1 cup blueberries .97 20.49 .55 81.20
1 pear 1 25 1 100
2 cups strawberries 2 18 0 120
Fats - you can substitute 2 tbs of organic peanut butter or almond butter with 1 ½ tb of olive oil or ¼ cup of nuts.
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