Fiber comes from plant foods that your body is not able to digest. That is why it is important to have adequate amounts of foods that have fiber in them every day. There are two types of fiber:
Soluble: may help improve cholesterol and blood sugar levels
Apples/Oranges, Oats and Dried Beans
Insoluble: adds bulk to your stool and can help prevent constipation
Veggies/Grains and Wheat Bran
How much fiber should you have each day?
Men: 30g to 38g each day
Women: 21g to 25g each day
Make sure you emphasis on eating vegetables, whole grains, beans and peas, nuts and seeds and fruits.
Sodium helps maintain the right balance of fluids in your body, helps transport nerve impulse and influences the contraction and relaxation of muscles in your body. Although you need sodium too much can be harmful to your health. People usually get far too much sodium each day.
Food Sources: eating processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods
How much sodium should you have each day?
If your a healthy adult (18 years or older) you should have 1,500mg to 2,300mg each day, but keeping it on the lower end is better for your health.
Your sodium requirements each day may change if you have certain health conditions, such as high blood pressure. Try to limit adding salt during cooking or at the table.