Your body’s building blocks are protein, carbohydrates and fats. They provide the energy you use (as measured by calories) for growth, maintenance and movement. Gram for gram carbohydrates and protein provide four calories of energy and fat provides nine calories. All three are important and essential to a healthy well-balanced diet. Many people need about 50-60 percent of their total calories from carbohydrates, 15-30 percent from protein, and 20-30 percent from fat. Carbohydrates include fruits, vegetables and grains. Protein includes meat, dairy and nuts. Fats are found in oils, nuts, olives, avocados and animal products.