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The three basic essentials found in the variety of foods for body maintenance and weight gain are protein, fats and carbohydrates. Protein can be found in meat, fish and chicken. Fats typically occur in cooking oil and meat fats. Carbohydrates are starches (bread, potatoes and pasta) and sugars (honey, fruits, and table sugar). Many foods contain one or the other, but very few contain all three. To gain weight, a combination of the three is most effective.