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What is Good Nutrition?
By Gus Wong, R.D.
Good Nutrition varies according to individual needs. For people living with HIV it means eating well balanced meals that are usually high in calories and protein. Your desired body weight is 5-10% higher than that for the general population. Ideally this is gained by increasing muscle tissue.
Before going on, let us define some useful words…
Calorie: A measure of energy in food.
Nutrients: Components of food that help nourish the body. Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and fluids.
Carbohydrate: The scientific name for sugar, starch and fiber. They are an essential energy source, and supply fiber.
Proteins: Compounds that build, maintain and repair muscles, ligaments, antibodies, hair, nails, etc.
Fats: Oily components in foods which help maintain body functions and supply calories in a concentrated form.
Vitamins and Minerals: Chemical substances found in foods that are necessary for proper bodily functions.
Fluid: Any water-containing liquid.
Diet: A plan of meals that provides all essential nutrients and fiber in sufficient amounts to maintain the health of an individual.
A well balanced meal means eating a variety of foods from each group every day. The seven food groups are:
The Seven Food Groups |
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Proteins 2-3 Servings Daily (3 ounces or 1/2 cup) - All types of meat - Poultry - Beans, nuts - Fish - Eggs - Tofu |
Other Fruits & Vegetables 3+ Servings Daily (1/2 cup cooked, 1 cup raw or 1 medium) - Potatoes - Corn - Peas - Bananas - Onions - Mushrooms - Apples - Grapes |
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Starches 6-8 Servings Daily (1 slice, 1/2 cup or 1 medium) - Bread - Cereals - Tortillas - Rice - Pasta - Muffins - All other types of bakery and grain products. |
Dairy Foods 2-3 Servings Daily (1 ounce, 1 glass or 11/2 cups) - Milk - Yogurt - Cheese - Milkshakes - Ice Cream - Pudding |
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Vitamin A Rich Foods 1 Serving Daily (1/2 cup cooked, 1 cup raw or 1 medium) - Carrots - Broccoli - Spinach - Yams - Beets - Bok choy - Pumpkins - Apricots |
Fats In Moderation - Oil - Butter - Margarine - Cream - Bacon - Shortening - Dressings - Mayonnaise |
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Vitamin C Rich Foods 2+ Servings Daily (1/2 cup cooked, 1 cup raw or 1 medium) - Citrus fruits (oranges, tangerines, grapefruits) - Mangos - Broccoli - Cabbage - Strawberries - Cantaloupe - Green peppers - Tomatoes |
A well-balanced diet should have about (in calories)... - 50-55% carbohydrates (mainly of complex carbohydrates) - 18-20% protein - 25-30% fat For example a 2800 Kcal diet should have around... - 1450 Kcal or 365g of carbohydrates (52%) - 560 Kcal or 140g of protein (20%) - 800 Kcal or 89g of fat (28%) |
If your appetite decreases and you think you are not eating enough for a couple of days, some specific supplements may be needed. Consult with your dietician to evaluate your intake and to recommend appropriate supplements. Meanwhile, it is important to try and eat as much as you can comfortably and to choose foods that are high in protein and calories.
Eating small, frequent meals eases digestion and usually increases your caloric intake.
To stimulate appetite, try eating in a nice environment, get together with other people for any event that may spark interest in eating, and/or go for a short, pleasant walk before eating.
Is It Time For A Nutrition Check Up?
Project Open Hand's Comprehensive Nutrition Information, Education and Referral Services
Good nutrition can make a difference in how you feel today and can help you live a longer and healthier life. Eating well isn't complicated, but takes into consideration the special needs of HIV disease, and it can be confusing. That's because most of the general information on diet and nutrition that is available isn't specific for someone with HIV/AIDS. To feel your best and stay at your healthiest, learn as much as you can about nutrition and make changes early.
You'll Benefit From Nutrition Information, Education and Referral If You:
- Want to learn more about which foods will help your immune system.
- Want to improve your health with a balanced, nutritious eating pattern.
- Have a medical condition such as HIV, diabetes, heart disease or high blood pressure.
- Want to evaluate and track weight and muscle loss, maintenance or gain using bioelectrical impedance analysis (BIA) - By appointment only.
- Have questions about food safety.
- Have lost or gained weight without trying.
- Take vitamins and minerals or wonder which if any, might be right for you.
- Exercise regularly or want to begin a strengthening program.
- Experience nausea, vomiting or diarrhea.
- Notice that you have poor appetite.
- Have mouth soreness or problems swallowing.
- Want to eat better if you are thinking of becoming pregnant.
- Want help to plan healthful meals on a budget.
- Have questions about your medications and their effect on your diet.
- Want to support your recovery from drugs and alcohol.
Nutrition Information, Education and Referral Will Help You Learn How To:
- Develop nutritious eating patterns that will support your health.
- Identify changes in your eating habits to strengthen your immune system.
- Minimize bouts of diarrhea or other symptoms by helping you choose food that your body can tolerate.
- Establish and maintain a healthful lifestyle through the ups and downs of life with HIV.
- Apply current medical and nutrition research to your needs.
Project Open Hand Nutrition Services include:
- Free nutrition assessment, education and information materials.
- Measurement and tracking of body composition (muscle, fat and water) using BIA (bioelectrical impedance analysis) technology to evaluate weight loss, maintenance and gain. (By appointment only)
- Information and referral for nutritional resources in your community.
- For more information, contact a dietitian.
