FATs – All the diets are talking of healthy fats, these include such things as oily fish (Mackerel, Pilchards), nuts, peanut butter & olive oil (and associated spreads).
There are countless other examples but be sure to understand I am not referring to butter, saturated fat or trans fats.
Proteins – Sources for this are very easy to identify, primary sources are animals and animal produce; Meat, eggs, cheese, milk etc natural sources include primarily beans, nuts & hummus.
Carb sources – The three varients I am primarily speaking is Low, Medium and High GI, here is a link that has a good list. Carbs should be predominantly Low to Medium GI normally and Medium to High GI around workouts (before and after).
Without going into the exact science of it all the body takes a meal as a complete GI load, not the individual components – for example the inclusion of fats to either protein or carbs will slow the digestion down.
While the inclusion of high Gi carbs will speed up the digestion.
This is where you need to use your common sense!!