Nutrition and Exercise ·
Nutritional advice when exercising will depend primarily on what your goals are. For people living with HIV, exercise/nutrition goals may vary. For example:
- you might want to lose weight
- you might want to gain weight/muscle
- you might want to maintain your weight but target a specific area
- you might want to affect your cholesterol profile alongside one of these other goals.
For people with HIV who have no symptoms, who are eating well, have no problem maintaining their weight or are overweight, it is appropriate to follow the same nutritional guidance as recommended generally to anyone who is exercising for health, weight maintenance or weight loss.
Healthy Eating Guidelines recommend that no more than 30-35% of the diet should come from fats (oils, butter, meat fat, nuts) with the majority (over 50%) coming from carbohydrates (bread, rice, pasta, fruit) and the rest from protein (meat, fish, eggs).
For those looking to lose weight:
- follow a balanced diet, ensuring all the main food groups are included
- reduce the amount of fat and sugar in the diet. Avoid fried foods, reduce the amount of crisps, chocolate, etc, and swap full-sugar drinks for diet drinks
- eat regularly but ensure sensible portion size
- eat five portions of fruit and veg a day.
For those looking to gain weight:
- eat more calories from all the food groups
- swap low-fat dairy foods for fuller fat alternatives
- eat small frequent meals and have small snacks in between
- consider nourishing drinks such as milk, smoothies and juices between meals
- watch the amount of exercise you do, particularly cardiovascular, as this may burn more calories than you consume.
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reduce the amount of fat and sugar in the diet. Avoid fried foods, reduce the amount of crisps, chocolate, etc, and swap full-sugar drinks for diet drinks
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