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Eating well

EAT A HEALTHY, BALANCED DIET

This page describes small changes you can make to your diet that can result in big improvements to your overall health and a strengthened immune system. A healthy diet can positively affect your heart, bone, liver, kidney and mental health and is a great way to be proactive with your self-care.

Diet and HIV Diet and heart health Diet and bone health Diet and liver health Diet and kidney health Diet and mental health
Diet and HIV

DIET AND HIV

WHAT EFFECT CAN DIET HAVE ON MY HEALTH?

Good nutrition plays a crucial role in the health of the immune system and if you are living with HIV, it is particularly important to eat a healthy, balanced diet.

It is also important to know that some HIV medicines need to be taken with specific foods, so talk to your healthcare team who can provide you with further information about your diet.

WHAT DOES A GOOD DIET LOOK LIKE?

To ensure you get the nutrients your body needs, a balanced and healthy diet could include the following:

  • Five or more portions of fruit and vegetables a day
  • Wholegrains (complex carbohydrates) such as wholemeal pasta, wholemeal or darker bread
  • Low daily sugar intake
  • Lower-fat, protein rich foods such as lean meats, fish, eggs, nuts, lentils and beans
  • Some dairy products, such as milk, yoghurt, and cheese
  • Healthier fats, such as vegetable and olive oil, oily fish, avocados and nuts

Talk to your healthcare team about your current diet to make sure you get enough good nutrients in your day.

VITAMIN AND MINERAL SUPPLEMENTS

A well-balanced diet should supply all of your body’s vitamin and mineral needs. If you are considering adding any supplements to your diet then speak to your healthcare team as high doses of some supplements may interact with your HIV medications.

Diet and heart health

DIET AND HEART HEALTH

HOW CAN MY DIET HELP MY HEART?

Living with HIV can affect your heart and your diet can play a role in keeping it healthy. Read our heart health page for more information about the links between HIV and heart health.

There are a number of things you can do to keep your heart as healthy as possible:

KNOW YOUR BMI (BODY MASS INDEX) SCORE

  • BMI is a measure to assess you are a healthy weight for your height
  • A healthy BMI is 18.5 – 24.9 kg/m2
  • Having a BMI above 25 increases your risk of heart disease
  • Download an app to calculate your own BMI

CHECK YOUR WAIST MEASUREMENT

  • This is another measure to assess if you are a healthy size
  • Use a tape measure to check if you’re in the healthy range
  • White women should have a waist measure below 80cm
  • For women of other ethnicities it should be also be below 80cm 

REDUCE YOUR SALT INTAKE

  • Too much salt can lead to increased blood pressure and increase the risk of heart disease and stroke
  • Control the amount of salt you eat by cutting out ready-made meals which are often high in salt  
  • Bread and breakfast cereals are also high in salt, so limiting the amounts you eat will help to reduce your salt intake
  • Replacing salt with herbs and spices or lower sodium salts can help with retaining food flavour

KEEP THE AMOUNT OF SATURATED FATS IN YOUR DIET TO A MINIMUM

  • This is to prevent increases in blood fats like cholesterol and triglycerides, as these can increase the risks for heart disease
  • Saturated fats are found in processed meats like sausages, ham, and burgers, in fatty meats, full-fat dairy, lard, ghee and suet
  • You can replace these with monounsaturated fats from plant sources such as rapeseed oil and olive oil
Diet and bone health

DIET AND BONE HEALTH

HOW CAN DIET HELP MY BONE HEALTH?

Living with HIV means you need to be aware of your bone health and your diet can play a role in keeping your bones healthy. Read our bone health page for more information about the links between HIV and bone health.

Diet tips for healthy bones:

  • Eat enough calcium, found in foods such as milk, cheese, yoghurt, dark green vegetables and sardines
  • Include green vegetables such as broccoli, kale, and fortified breakfast cereals
  • Avoid drinking excessive amounts of alcohol or ask for help to cut down on your intake

If you wish to support your diet with vitamin and mineral supplements speak to your healthcare team, in case there are any known interactions with your HIV medications.

Diet and liver health

DIET AND LIVER HEALTH

HOW CAN DIET HELP MY LIVER HEALTH?

A well-balance diet can help maintain a healthy liver, which is important for people living with HIV as a healthy liver is essential in processing HIV medications. See our liver health page for more information about the links between liver health and HIV.

Diet tips for a healthy liver:

  • Choose unsaturated oils and spread
  • Avoid drinking excessive amounts of alcohol or ask for help to cut down
  • Avoid salty and foods high in saturated fats
Diet and kidney health

DIET AND KIDNEY HEALTH

HOW CAN DIET HELP MY KIDNEY HEALTH?

Living with HIV can affect your kidney health and your diet can play a role in keeping it healthy. See our kidney health page to learn more about the links between HIV and kidney health.

Diet tips for kidney health:

  • Keep a balanced diet to give your body the nutrients and minerals it needs
  • Avoid salty and foods high in saturated fats
  • Don’t drink too much alcohol or caffeine
  • Drink lots of fluids
Diet and mental health

DIET AND MENTAL HEALTH

HOW CAN DIET HELP MY MENTAL HEALTH?

Mental health can affect anyone, regardless of HIV diagnosis. A balanced mood and feelings of wellbeing can be protected by keeping a healthy diet. See our mental health page to learn more about the links between mental health and HIV.

Diet tips to support your mental health:

  • Eat a balanced diet, including wholegrains, essential fats, protein and carbohydrates
  • Ensure you consume the recommended amount of vitamins and minerals
  • Drink plenty of water
  • Avoid drinking too much alcohol

Quick Quiz

Why is it important to not eat too much salt?

Incorrect

Too much salt can lead to increased blood pressure, increasing the risk of heart disease and stroke.

Correct

Too much salt can lead to increased blood pressure, increasing the risk of heart disease and stroke.

Date of preparation: December 2019
Job code: 001/IHQ/17-08//1364aa(1) 

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Tips

FOR EATING WELL ON A BUDGET

  1. Make a weekly meal plan
    And shop only for those items
  2. Shopping in local markets
    Can be cheaper than supermarkets
  3. To save money, prepare your own meals from scratch
    Rather than buying pre-packed meals
  4. Frozen foods and tinned products
    Such as fruits and vegetables can be equally as nutritious as fresh food and they are often cheaper
  5. Swapping branded products for shops' own labels
    Helps reduce the overall budget

To find out what else you can do to take care of your sexual health as a cis- or transwoman and live well with HIV, click on the boxes below:

Sexual health

Sexual choices, talking to your partner and what it means to be undetectable

Starting a family

Natural conception, birth and what it means to be undetectable

Menopause

How to manage menopause, what to expect and when

Eating well

How your diet could boost your wellbeing

Being active

Small steps to maintain a healthy mind and body

Alcohol

Reducing intake can positively impact more than just your liver

Drugs

Limit risks by learning more about recreational drugs and HIV

Smoking

Not smoking can positively impact more than just your lungs

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