Water

Water is necessary to replace the fluid your body loses every day when you breathe, go to the bathroom, and sweat. Healthy people who have routine access to fluids and who are not exposed to heat stress usually consume enough water to meet their needs.

There is no absolute recommendation for water because different people have different needs, and you can get fluids come from other beverages and foods as well as water.

A good rule of thumb that still can be used is to drink 6 to 8 glasses of water or other liquids (including soups and other beverages) every day. Caffeinated beverages are not a wise choice because caffeine is a diuretic and causes your body to lose water and become dehydrated.

carbohydrates

Carbohydrates are the body's main source of energy.

Carbohydrates are found in potatoes, bread, cereals, grains, pasta, dried beans, milk, yogurt, vegetables, and fruit. They should make up at least half of your daily calories.

Proteins

Proteins form the basic structure of body tissue and organs. The body uses proteins for growth and repair of cells.

Proteins are found in eggs, milk, yogurt, cheese, tofu, nuts, meat, fish, poultry, dried beans, split peas, and lentils. About 15% of your daily calories should come from protein.