kilogram of weight daily. “This can be a combination of plant and animal sources of protein depending on the Individual’s preferences and food accessibility,” she says.
3. Good Fats Matter
Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are beneficial for your heart health and can help you maintain a healthy weight. They also contribute to better absorption of fat-soluble vitamins.
4. Load Up on Antioxidant-Rich Foods
Fruits and vegetables are rich in antioxidants, which can help fight inflammation and support your immune system.
“Hands down, eating vegetables, whether fresh or frozen, is one of the best things people with HIV can do,” says Dr. Webel. She recommends consuming a “rainbow” of foods, including fresh fruits; dark green leafy vegetables (kale, spinach, broccoli); red, orange, and yellow produce (beets, yellow peppers, carrots); and beans, peas, legumes, and starchy vegetables.
To protect your weakened immune system, make sure you wash fruits and vegetables before eating raw or cooking to remove any potentially harmful bacteria or other germs.
5. Stay Hydrated
Drinking enough water is vital for everyone, especially those with HIV. Hydration helps maintain bodily functions, supports digestion, and aids in circulation. Water can also help you manage your weight and monitor your calorie intake.
Herbal teas and infused water are great alternatives to plain water if you’re looking for variety.
6. Adequate Fiber Intake
Fiber-rich foods such as whole grains, legumes, fruits, and vegetables aid in digestion, promote gut health, and help manage cholesterol levels.
“Given the risk for poor nutrient absorption due to HIV-related inflammation, an easy-to-prepare meal, like one that consists of brown rice and beans, can provide adequate protein, fiber, and other nutrients at a relatively low cost,” Webel notes.
7. Incorporate Probiotics
Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria to your gut, promoting a healthy digestive system and enhancing your immune response.
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8. Mindful Carbohydrate Choices
Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy and stabilize blood sugar levels. These choices are better than refined carbohydrates, which can lead to energy crashes.
9. Manage Weight with Portion Control
Maintaining a healthy weight is important, as excessive weight loss or gain can impact your immune system and overall health. Practice portion control to ensure you’re getting the right amount of nutrients without overeating.
10. Limit Processed and Sugary Foods
Processed foods high in added sugars and unhealthy fats can negatively impact your immune system and overall health. Minimize their consumption and opt for whole, natural foods whenever possible.
11. Consider Nutritional Supplements
In some cases, nutritional supplements may be recommended by your healthcare provider to ensure you’re meeting your nutrient needs. Discuss with your doctor before adding any supplements to your routine.
Consulting a Registered Dietitian
Maintaining a healthy diet plays a vital role in managing your HIV and supporting your overall well-being. By incorporating a variety of nutrient-rich foods, staying hydrated, and making mindful choices, you can enhance your immune system, manage symptoms, and enjoy a higher quality of life. Remember, a balanced approach to nutrition, along with regular medical check-ups, can make a significant difference in your journey with HIV.
Every individual’s nutritional needs are unique. Consulting a registered dietitian who specializes in HIV nutrition can provide you with personalized guidance and meal planning tailored to your health requirements.