While proteins build the body’s machinery, water and carbohydrates provide most of the fuel to turn the gears.

Carbohydrates are the body’s primary source of blood glucose and the only source of energy for the brain and our red blood cells. They are derived almost exclusively from plant foods such as fruits, veggies, peas and beans. Milk and milk products are the only animal-based source of carbohydrates.

Carbohydrates come in two categories: simple and complex.

Simple carbs contain only one or two chains of sugars. As a result, they are easily processed and absorbed, resulting in a quick burst of energy. Milk (galactose) and fruit (fructose) are the best sources of the one-chain sugars due ...