Nutritional Care and Education: Being Healthy

Being Healthy Starts with Good Nutrition

This information is for people who live with HIV, who are in good health with no symptoms of infection and illness. It will provide an introduction to good nutrition and maintenance of a healthy lifestyle. Topics covered include

Eat a variety of foods from the core food groups to stay healthy
To find out if you are in the overweight, normal weight or underweight category
If I am in the normal weight range
If I am underweight
Practical tips for weight gain
Sample meal plan for weight gain
If I am overweight
Sample meal plan for weight loss
Food Hygiene
Dental hygeine

Eat a variety of foods from the core food groups to stay healthy

It is important to eat a variety of foods from the core food groups as it provides all the nutrients that your body needs to perform daily activities
It gives you a stronger immune system so you can resist infection
It also helps to maintain a good body weight
Reduces the risk of heart disease, obesity, diabetes and some cancers

Five Food Groups

Breads and Cereals

Breads and cereals provide carbohydrate, protein and fibre, as well as vitamins and minerals
Wholegrain varieties contain more fibre, vitamins and minerals
Carbohydrates provide an important source of energy in the diet
Protein is important for growth and maintenance of muscle stores in the body
Vitamins and minerals (in particular, B vitamins, zinc and magnesium) work with carbohydrates to release energy in the body

Fibre is composed of 2 types.

Soluble fibre helps to control blood sugar and cholesterol levels
Insoluble fibre helps to keep bowel movements regular, in order to prevent constipation

Fruit and Vegetables

Fruit is a good source of vitamins including Vitamin C and folate. It also provides natural sugars, soluble and insoluble fibre
Vegetables are a good source of vitamins, minerals, fibre and carbohydrate. Good sources of Vitamin C, vitamin A and folate
Vitamin C is found in vegetables such as capsicum, broccoli, cauliflower, cabbage and tomatoes
Vitamin A is found in vegetables such as dark green and orange vegetables such as spinach, broccoli, carrots and pumpkin

Folate is found in green vegetables, dried peas and broccoli

Vitamin C is essential for maintenance of skin ,blood vessels and bone
Folate is essential for the production of red and white blood cells in the body
Vitamin A is necessary for night vision

Meat, Poultry, Eggs, Nuts Fish, and Legumes

The foods in this group are a good source of protein, iron, niacin and Vitamin B12.

Red meats are an excellent source of iron and zinc
The oils found in fish helps to stimulate the immune system and should be included in the diet at least twice a week
Legumes which include baked beans, chickpeas, lentils and split peas are an excellent source of fibre
Nuts are an excellent source of vitamin E
Vitamin E is a powerful antioxidant which can protect against heart disease
Iron is essential to the body as its carries and distributes oxygen around the body. Women between the ages of 11 and 50 are at greater risk of iron deficiency because of menstrual blood loss
Zinc essential to the body as it assists in wound healing
Niacin is involved in energy metabolism
B12 is necessary for the formation of red blood cells and the maintenance of a healthy nervous system

Milk, Yoghurt and Cheese

Excellent source of calcium. It also is an important source of protein, riboflavin and vitamin B12
Calcium is important for bone maintenance, as well as nerve stimulation and enzyme function
Riboflavin helps to release energy from foods in the body

Fluids

Fluids are essential for good health as they help in the digestion of food and elimination of waste products

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