Ive been constipated its almost a week now,i p little pellets and im so bloated annd uncomfortable?

when i get the urge its like marbles and im cutting cheese all the time,im not a good water drinker but im going to change that and when my mom was alive she made sure we all ate our veggies.we have a health care aide who seldom cooks "fresh veggies" everything comes from a can.i cannot tell her what to cook she will be insulted..what to do i excersize everyday and stuff.