7 quinoa, brown rice, or barley, can be used as side dishes or part of an entrée. Fiber is the part of plant foods that the body can’t digest. There are two types of fiber. Insoluble fiber helps to move food waste out of the body quickly, and soluble fiber binds with water in the stool to help keep stool soft. Other sources of carbohydrates include bread, potatoes, rice, spaghetti, pasta, cereals, corn, peas, and beans. Water All body cells need water to function. If you don’t take in enough fluids or if you lose fluids through vomiting or diarrhea, you can become dehydrated (your body doesn’t have as much fluid as it should). You get water from the foods you eat, but a person should also drink about eight 8-ounce glasses of fluids each day to be sure that all the body cells get the fluids they need. To help increase your fluid intake, include hydrating drinks like juices, sports drinks, and caffeine-free liquids. Keep in mind that all fluids (soups, milk, even ice cream and gelatin) count toward your fluid goals. Vitamins and minerals The body needs small amounts of vitamins and minerals to help it function properly. Most are found naturally in foods. They are also sold as pill and liquid supplements. They help the body use the energy (calories) found in foods.
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