Choose these for carbs:

Fruits
Vegetables
Whole grains* (brown rice, amaranth, barley, buckwheat, bulgur, kasha, millet, oats, quinoa, rye, teff)
Whole-wheat bread and whole-wheat pasta

Pick these for protein:

Fish
Grains (quinoa, for example, is a protein powerhouse)
Legumes (beans, lentils, soy)
Nuts
Poultry

Find the right fats:

Avocados
Canola, corn, cottonseed, olive, peanut, safflower, and soybean oils
Fish
Nuts and nut butters
Olives