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How Do I
Eat Healthy
Your
nutritional needs will vary during different stages of HIV. Specific
nutrients will not destroy the virus, but a healthy diet will help your
body work right. Your body needs over 40 nutrients everyday. Some like
Vitamins A, C, and E, selenium and protein, help to make your immune
system strong. Others, like carbohydrate, zinc and thiamin, give you
energy.
Healthy foods will make your immune system strong to
fight infection. Follow the Food Guide Pyramid to make sure you are eating
a healthy diet. To get all the nutrients you need, follow these
guidelines:
GRAINS -
Good source of thiamin, riboflavin, niacin, Vitamin B6, selenium,
carbohydrate.
One serving =
1 slice of bread
1/2 bagel, bun
1/2 cup cooked cereal
1 cup cold cereal
1/2 cup rice or pasta
6 saltine crackers
Recommended # servings = 6 to 11
FRUITS -
Good source of Vitamins A, C, carbohydrate, fiber.
One serving =
1 medium fresh fruit
1/2 cup canned fruit
3/4 cup of 100% fruit juice
1/4 cup of dried fruit
Recommended # servings = 2 to 4
VEGETABLES -
Good source of Vitamins A, C, folic acid, iron, selenium.
One serving =
1/2 cup cooked vegetables
1 cup raw vegetables
3/4 cup of vegetable juice
Recommended # servings = 3 to 5 |
MILK - Good
source of Vitamins A, D, B12, calcium, riboflavin, selenium, zinc,
protein.
One serving =
1 cup of milk or yogurt
1-1/2 ounces of natural chesse
2 ounces of processed cheese
Recommended # servings = 2 to 4
MEAT, DRIED BEANS -
Good source of protein, Vitamins B6, B12, thiamin, niacin, iron,
selenium, and zinc.
One serving =
3 ounces of meat, fish or poultry
1 well cooked egg
4 tablespoons of peanut butter
1 cup of cooked beans or peas
1/2 cup nuts or seeds
6 ounces of tofu
Recommended # servings = 2 to 3
FATS and SWEETS - You
do not need to eat less fat or sugar. Foods high in fat (butter,
margarine, oil, etc.) and high in sugar (sugar, jam, jelly, honey,
etc.) can add extra calories and flavor to your food. It is
important with HIV not to limit your calories. Be sure that
high-fat, high-sugar foods(cakes, cookies, etc.) are not replacing
more nutritious foods.
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