Nutrition. HIV-ravitsemus_kieliversio.indd

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1 Nutrition HIV-ravitsemus_kieliversio.indd

2 Protein: A basic nutrient your body needs to build tissue. Foods that are high in protein keep you feeling full and are good for your bones and muscles. Good sources of protein include fish, chicken and nuts. Carbohydrate: A basic nutrient and the main source of energy for your body. About half of your energy intake should come from carbohydrates. Foods containing carbohydrates include vegetables and bread. Fibre: Insoluble carbohydrates found in fruit and vegetables that are beneficial for your health. They help to maintain good digestion, keep you feeling full, help to balance your blood sugar levels, and lower your cholesterol. Everyone needs food for energy. The amount of energy needed is individual and depends on various factors, such as age, gender, and physical activity. Unsaturated fats: Fats that are better for your health have a soft consistency. Unsaturated fats include vegetable oils, vegetable oil based margarines, and fish. Saturated fat: Foods containing saturated fats should be consumed in moderation. These include butter, high-fat dairy products, cheese, pizza, meat and sausages. Minerals: Essential minerals you need from food, such as calcium, phosphorus, sodium, potassium and magnesium. Vitamins: Chemical compounds that your body needs to ensure all cells function properly. 2 HIV-ravitsemus_kieliversio.indd

3 A healthy diet It is important to maintain a healthy diet, as nutrition affects your health and wellbeing in a number of ways. A healthy diet consists of balanced meals and snacks, and provides you with all the essential nutrients. Healthy food is tasty, colourful and high in vitamins and minerals. You should also make sure that you eat regularly. The National Nutrition Council recommends the following: Eat plenty of vegetables, fruit and berries, at least five portions a day! Remember that potatoes can be served in many different ways: cooked, mashed or baked. They are a good source of high-quality carbohydrates. Vegetables, fruit and berries contain essential fibres, vitamins and minerals that are beneficial to your health. Whole grain products are part of a healthy daily diet. Whole grain bread and cereals are a good choice. Whole grain products are an excellent source of fibre, vitamin B and minerals. Use vegetable-fat based spread on your bread, and use vegetable oil rather than saturated fat. Unsaturated fat contains essential fatty acids and fat-soluble vitamins. Rapeseed oil has a particularly beneficial consistency. However, all fats have a high energy content and should therefore be consumed in moderation. 3 HIV-ravitsemus_kieliversio.indd

4 Choose the vegetables according to the season. AUTUMN WINTER SUMMER SPRING 4 HIV-ravitsemus_kieliversio.indd

5 Eat different kinds of fish at least twice a week. Fish contains high-quality protein and vitamins A and B. Fish is an excellent source of vitamin D and contains unsaturated fat. Fish is also a good source of easily absorbed iron. Drink water when you are thirsty, and drink milk every day. Use fewer dairy products containing saturated fat, and use non-fat or low-fat products whenever you can. It is safe to drink tap water in Finland, and it is the best choice when you re thirsty. Dairy products are important sources of protein, calcium and minerals, as well as vitamin B. Many milk products contain added vitamin D, helping you to ensure an adequate vitamin D intake. Avoid excessive use of salt and sugar. Instead of salt, use herbs and non-salted spices when preparing food. Many meats, cold cuts, breads and some convenience foods are heavily salted. Excessive salt intake has negative effects on your health, such as increased blood pressure. Sugar is high in energy but has no nutritional value. Exercise for at least half an hour every day! Exercise has a positive effect on your mind and body, and helps you avoid unnecessary weight gain. 5 HIV-ravitsemus_kieliversio.indd

6 Don t forget your vitamin D! Vitamin D improves the absorption of calcium from food and helps keep your bones stronger. It also improves your muscle strength. The UV radiation in sunlight makes your skin produce vitamin D. In Finland, the primary source of vitamin D in the winter is food and vitamin D supplements are required. Because the melanin pigment in dark skin reduces vitamin D production, dark-skinned people should make sure that their vitamin D intake is adequate throughout the year. Recommendation: Children aged under 2: 10 µg per day throughout the year Children aged 2 18: 7.5 µg per day throughout the year Pregnant women: 10 µg per day throughout the year Adults aged over 60: 20 µg per day Adults aged under 60: 7.5 µg per day Nutrition and HIV A balanced and healthy diet is important for successful HIV treatment. Energy consumption in HIV positive adults is up to 30 per cent higher than in HIV negative adults. Growing HIV positive children need almost twice as much energy as other children their age. To avoid discomfort, HIV medication should not be taken on an empty stomach; it is therefore advisable to plan your meal times accordingly. Special note for immigrants Changes in the diet, new and different foods and a high stress level may cause loss of appetite and stomach problems. Lack of fibre in your diet may cause constipation. Make sure your diet contains 6 HIV-ravitsemus_kieliversio.indd Laktoosi-intoleranssi:

7 enough fibre and drink more water. Regular meals and outdoor exercise may help you regain your appetite. The food pyramid If your diet contains little iron, you may develop iron-deficiency anaemia. Foods containing iron include meat, fish and whole grain products. In some parts of Africa and Asia, up to 90 per cent of the population are lactose-intolerant compared with just five per cent in northern Europe. As a result, many immigrants have problems with using dairy products. However, dairy products are beneficial for your health in many ways, and since the introduction of lactose-free products even lactose-intolerant people have been able to enjoy them. The food pyramid shows which foods should be included in a healthy diet. Different foods are placed on different levels depending on how much and how often they should be consumed. You should eat plenty of foods shown at the bottom, such as vegetables and fruit. Eat foods at the mid-level, such as bread and dairy products, every day but with moderation, and avoid foods shown at the top, as they contain lots of fat, sugar or salt. The food pyramid here shows foods that are part of the Finnish food tradition and popular in Finland. Lactose intolerance: People with lactose intolerance do not have the digestive enzyme that breaks down lactose, the sugar in milk. Symptoms may include a bloated stomach, flatulence, stomach ache and diarrhoea. 7 HIV-ravitsemus_kieliversio.indd

8 HIV support centre Unioninkatu 45 K, Helsinki HIV support centre helpline and appointments for HIV testing (Mon-Fri 10:00-15:30) HIV-ravitsemus_kieliversio.indd