Referencing Drop-down-list across sheets

I would highly appreciate some guidance on this.

I have recently started tracking my calories and found Excel very useful for that, so I have basically created a Worksheet that has several sheets (Carbs, Proteins, Fats, Fruits, Vegetables etc.) and added the foods I eat on a regular basis and their macronutrients.

and a tracker sheet to calculate meals' totals macros. 

 Now, what I would like to do is, instead of having to copy-paste the values every time, to insert a drop-down-lists in both the 'category' column (column A) that references to the sheets, and the 'ingredient' column (column B) that shows the appropriate values based on column A chosen values,

and then automatically assign the macro values from the sheet based on the chosen value of the list and eventually calculate the totals in few clicks.

P.S the original worksheet is in a foreign language, so I would appreciate instructions over making a worksheet for me and sending it, thanks.