Diet & Exercise for People Living with HIV

Vitamins and mineral can help keep you healthy. They're essential to repair and heal damaged cells. HIV+ people should take vitamins and other supplements. But, vitamins and mineral supplements can't replace eating healthy food. Make an appointment with a nutritionist to plan a diet that is right for you.

• Veggies
• Fruits
• Whole grain
• Calcium-rich food, such as milk or calcium-fortified soy milk and yogurt
• Protein-rich food, such as chicken, fish, beans and nuts
• Be careful if you're trying to lose weight not to eat lots of boxed and highly-processed food.
• Read food labels and cut down on your intake of high fructose corn syrup.

Eating healthy can be more expensive than eating junk food. That’s why it's recommended to buy healthy food that's in season

• Spring: Leafy veggies, such spinach and Romaine lettuce
• Summer: Strawberries, pears, apples, summer squash and broccoli
• Fall: Carrots, sweet potatoes and ginger
• Winter: Fish, potatoes, onions and eggs

Sometimes fresh markets offer more local, seasonal fruits and vegetables at an affordable cost.

There are different kinds of healthy food. Even some fast-food restaurants sell healthier choices, such as salads and fruits, baked potatoes, and frozen yogurt. Low-sodium and non-saturated fast food can help your health. In addition, learning more about what's considered healthy foods can make it easier for you to find them.

Try out new recipes. Here are some cooking tips:

• Garlic and ginger add taste
• Try new herbs, oregano, rosemary, fresh cilantro and chili powder (if your stomach can handle it)
• Consider making a weekly dinner with friends and family to share ideas and recipes, and take turns

Good food is important for a good life. Sometimes, we think eating healthy is difficult. Perhaps you feel too tired, don’t have enough time to cook or you don’t know what makes a healthy diet. Sometimes, when we feel tired or overwhelmed, we eat less healthy and then feel worse an hour later.

Remember, your body is building your immune system and health. You wouldn’t put garbage into your gas tank. Be careful putting sweetened soda, fried food, and processed foods into your body.

Here are some tips to make cooking easy, quick, tasty and healthy:

Organize your new, healthy eating lifestyle

Plan your own menu plan

• Make a shopping list that goes along with the menu plan
• Know what you already have at home

Add more fruits and vegetables

Microwave:

• Potato for lunch
• Veggies with an egg or two for breakfast
• Frozen veggies for busy nights

Bake instead fry:

• Sweet potatoes
• Chicken fingers
• Winter squash
• Apples or peaches for dessert

Boil:

• Tomatoes with chicken or vegetable broth for a soup base
• Apples with lemon juice and cinnamon

Stir-fry:

• Tomatoes, mushrooms and squash with olive oil and herbs
• Broccoli and garlic with olive oil
• Frozen veggie with low-sodium soy sauce

Sauté:

• Pears and apples with a little butter and marmalade
• Spinach with garlic and olive oil
• Peppers (of different colors) with onions and olive oil

Roast:

• Whole red potatoes in the oven with herbs
• Veggies, such as turnips, rutabaga and beets cut in big pieces in the oven at 425° for 30 to 40 minutes until tender and brown

Grill:

• Onions, mushrooms and bell peppers on kabobs
• Asparagus
• Eggplant and zucchini to use in a wrap

Stew:

• Celery, frozen corn, eggplant and chickpeas. Serve over rice
• Carrots, green beans, celery and potatoes in canned tomato sauce

Healthy recipes:

Quick and Easy Healthy Meals 

Try other activities:

• Dance
• Walk in the park
• Bicycle
• Swim in a public pool
• Take the stairs
• Park at the end of the parking lot and walk 
• Walk at the beach
• Yoga

It's a good thing that you're ready to make a change in your body. Just make sure your objective is reasonable. The following can help you with achieving your goal: