Protein is often called the body’s building blocks. They are used to build and repair tissues. They help you fight infection. Your body uses extra protein for energy. The protein foods group includes seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Protein is also found in dairy.
Carbohydrates are the body’s main source of fuel. The glucose from carbohydrates is converted into the energy your brain and muscles need to function. Fats and protein are also necessary for energy, but they're more of a long-term fuel source, while carbohydrates fulfill the body's most immediate energy needs. Fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, syrup and foods with added sugars also contain carbohydrates and should only be used in small amounts.
Fats give you energy, and they help the body absorb certain vitamins and minerals. Essential fatty acids help the body function, but they aren’t made by your body—you have to consume them. Many foods naturally contain fats, including dairy products; meats, poultry, seafood, and eggs; and seeds, nuts, avocados, and coconuts.