How to eat properly if you have HIV?

There is no specific nutrition plan for people living with HIV, but eating healthy foods can significantly improve your health.

The human immunodeficiency virus attacks the immune system and significantly weakens it. Because the body uses nutrients to defend against germs, proper nutrition can help fight infections. In addition, proper nutrition helps increase energy, maintain strength, and help avoid or alleviate complications and health problems caused by HIV and its treatment.

Follow these 9 simple tips to help your body fight HIV.

1. Eat plenty of fruits and vegetables. They are rich in nutrients called antioxidants, which protect the immune system. Aim to eat 5 to 9 servings of fruits and vegetables every day. An easy way to achieve this goal is to fill half your plate with fruits and vegetables at every meal. Eat a variety of foods to get more vitamins and minerals.

2. Eat more protein. Your body uses it to build muscle and strengthen your immune system. Choose healthy options such as lean beef, poultry, fish, eggs, beans and nuts. It is also necessary to increase your protein intake if you are underweight or in a more advanced stage of HIV.

3. Choose whole grains. Like gas in a car, carbohydrates provide energy to our body. This makes whole grain carbohydrates like brown rice and whole wheat bread high-quality fuel. They are rich in energy-boosting B vitamins and fiber. Adequate fiber intake significantly reduces the risk of developing fat deposits called lipodystrophy, which is a potential side effect of HIV.

4. Limit your sugar and salt intake. HIV increases the risk of developing cardiovascular disease. Consumption of sugar and salt in large quantities puts additional stress on the heart. So try to get no more than 10% of your calories each day from foods and drinks that contain sugar. It is also recommended to consume no more than 2300 mg of sodium per day.

5 . Consume healthy fats in moderation. Fat provides energy, but it also contains many calories. Unless you are trying to gain weight, limit the amount you consume. Heart-healthy fatty foods include: nuts, vegetable oils, and avocados.

6. If you have any problems related to diet or weight, be sure to consult your doctor. HIV medications or the virus itself can set the stage for problems related to food or weight. Contact your doctor if you experience:

• loss of appetite.  Unwanted weight loss can weaken the body, so it is important to have enough calories. You may need to eat fattier foods such as peanut butter or other nut butters. Another good option for weight gain is a high-calorie shake or smoothie;
• nausea . If food makes you nauseous, try eating small meals more than 3 times a day. If even the smell of food makes you feel nauseous, you should consult a doctor;
• inflammation in the oral cavity.  Having difficulty swallowing or pain from mouth ulcers? Cook vegetables soft so they are not tough and crunchy. Stay away from spicy or sour foods and rinse your mouth with water before and after eating.

7. Consume the right amount of calories. Your doctor may recommend a dietary supplement if you are experiencing unwanted weight loss. But people with HIV are often overweight. Being overweight or obese can increase your chances of developing chronic diseases such as heart disease, diabetes and some types of cancer. Moreover, overeating can make the immune system weaker.

8. Drink plenty of fluids. Most people don't drink enough water. Doctors recommend drinking at least 8-10 cups of water or other healthy drinks throughout the day. Fluids help transport nutrients and remove digested medications from the body. They can also boost your energy levels and prevent dehydration.

9. Follow food safety regulations. Because HIV reduces the body's defenses against germs, even a mild case of food poisoning can lead to serious infection or illness. To prevent such a risk, make it a rule:

• wash your hands with soap and water before and after eating. Also wash your cutting board and utensils after each use;
• avoid raw foods. Cook meat, seafood and poultry until cooked through;
• defrost meat and other frozen foods in the refrigerator or microwave;
• wash all fresh fruits and vegetables with clean water;
• Check expiration dates on food and throw away any food you think is old;
• reheat food thoroughly before eating it;
• If you are abroad and are unsure whether the local water is safe to drink, drink bottled water and avoid ice and unpasteurized drinks.