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NUTRITIONNUTRITION & &
EXERCISEEXERCISE
Joseph Lennox-Smith, M.Ed. Positive Education, Inc.
Why is Good Nutrition Why is Good Nutrition Important? Important? Macronutrients
◦Calories (energy): proteins, carbohydrates, and fats
◦Maintain weightMicronutrients
◦vitamins and minerals◦Maintain cells and prevent weight
loss
Why is Good Nutrition Why is Good Nutrition Important for those with HIV? Important for those with HIV?
With infection the body uses more energy
When we feel sick we loose our apatite
Sore throat, mouth, teeth, GI problems & diarrhea, side effects, opportunistic infections can make you eat less or make you body use less of what you eat
Why is Nutrition Why is Nutrition Important? Important? Loose too much fatLoose too much lean body mass
Wasting syndrome or cachexia can be fatal
This is not an issue for all patients◦Those with compromised immune
systems are most vulnerable
Lipodystrophy◦ Buildup of fat on
neck◦ Buildup of fat under
stomach musselsLipoatrophy
◦ Loss of mussel and fat on extremities and face
Good Nutrition Good Nutrition A balanced diet that includes all
food groups
The Basics - Protein The Basics - Protein Eat plenty of protein and
starches, with moderate amounts of fat◦Individualized
Protein - build and maintain muscles. ◦Lean meats, fish, beans, nuts, and
seeds are all good sources of protein
Carbohydrates Carbohydrates - energy – - energy – Not all carbohydrates are Not all carbohydrates are created equal created equal Complex carbohydrates – long
chain sugars (good)◦“Time release” energy - fiber and
nutrients.◦Enables the body to burn sugar and fat –
keeps insulin levels down◦Whole grain – Brown rice, oats,
buckwheat, millet, quinoa, amaranth, barley, bulgur, and rye
◦Pulpy vegetables – squash, carrots, parsnips, rutabaga,
◦Also onions and legumes – like beans and peas
CarbohydratesCarbohydratesSimple carbohydrates (not so good) – short chain sugars are absorbed quickly ◦Sugars - quick energy◦Usually processed foods like white bread,
bagels, crackers and pretzels, pasta, pastries, puffed cereals, granola bars, cheese, ice cream, yogurt, and fruit juice
◦Fresh or dried fruit, honey, jam, or syrups.
◦Caveat – diabetes - hypoglycemia
The Basics The Basics Fat – energy
◦some — but not too much◦“monounsaturated” fats in nuts,
seeds, canola and olive oils, and fish are considered “good” fats.
◦ “saturated” fats in butter and animal products are “bad” fats.
FatsFatsEssential fatty acids (Omega 3 &
6’s) are “vital to cell membranes, and the health of the cardiovascular, immune, reproductive and central nervous systems.” ◦labeled unrefined oils
Deplete HDL
Omega 3 - Omega 3 - PolyunsaturatedPolyunsaturatedVegetables – flaxseed oil, hazelnut
oil, perilla oil, hemp, pumpkin seeds, soybeans, walnuts, wheat germ, wheat sprouts, fresh seal vegetables, leafy greens, and purslane.
Animal – Fortified eggs, oils from salmon, mackerel, herring, cod, sardines, tuna, flounder, anchovies and cold water fish like trout
Omega 6 - Omega 6 - PolyunsaturatedPolyunsaturatedVegetable – safflower, sunflower,
corn, soy, sesame, hemp, raw nuts and seads, legumes, spirulina, and leafy greens
Animal – mother’s milk, organ meat, and lean meats
Oils – evening primrose oil, black current oil, and borage oil
MonounsaturatesMonounsaturatesDon’t cause cholesterol
accumulation, raises HDL, lowers LDL
Vegetable, legume, and seed sources include: Olive, grape seed, macadamia, avocado, almond, apricot kernel, peanut, high-oleic safflower and sunflower oils, and rice bran oil
Saturated Fats – Not so Saturated Fats – Not so goodgoodBlocks the metabolism of essential fatty
acids (EFA’s) into healthy hormonesElevates cholesterol Avoid commercially processed\fast
foodsStick with lean meats and non-fat dairy
productsAvoid tropical oils – coconut oil, cocoa
butter, peanut oil, palm oil, palm-kernel oil
Trans-fatty Acids - BADTrans-fatty Acids - BADHydrogenated and partially
hydrogenated fats linked to heart disease, cancer, obesity, diabetes, and immune system problems
Synthetic fats Increases total serum cholesterol
and blood insulin.
Things to RememberThings to RememberCook at homeUse unprocessed foodsRead the labelsIt is all about portions my darling
HydrationExerciseNutritional supplementsFood safety
Read the LabelsRead the Labels
Olive Oil
Mac & Cheese
Read the LabelsRead the Labels
Frozen Salmon Patties
Pork & Beans
Peanut Butter
Read the Labels Read the Labels
FOR MORE INFORMATIONFOR MORE INFORMATION
You can get more information on nutrition and HIV from the following:
A Clinician's Guide To Nutrition In HIV and AIDS, by Cade Fields-Gardner and others, published by the American Dietetic Association, $26 plus $5 shipping and handling: The American Dietetic Association, P.O. Box 97215, Chicago IL 60678-7215; or 800-877-1600, ext. 5000.
FOR MORE INFORMATIONFOR MORE INFORMATIONEat Up! Nutrition Advice and Food
Ideas for People Living with HIV and AIDS by Charlie Smigelski, RD, $10.00, http://www.eatupbooks.com/hivbooks.html
Nutrition and HIV: A New Model for Treatment by Mary Romeyn, MD, $18.95, published by Jossey-Bass, Inc, telephone 415‑433‑1740.
FOR MORE INFORMATIONFOR MORE INFORMATIONFact sheets on HIV nutrition are
available at http://www.larklands.net
The Complete Book of Core Training by Kurt, Brett & Mike Brungardt – $21.95
References:References:AIDSinfonet.org (2009) Fact
sheet 800, nutrition. Retrieved 07/20/09 from http://www.aidsinfonet.org/fact_sheets/view/800?lang=eng#WHY_IS_NUTRITION_IMPORTANT__
Brungardt, K., Brungardt, B., Brungardt, M., (2006), The complete book of core training. New York, N.Y., Hyperion
Exercise – Grab your balls!Exercise – Grab your balls!
Stretch Stretch
Stretch Stretch
AbsAbs
BallsBalls
More BallsMore Balls
Things to RememberThings to RememberPatience PersistenceBreathFormIf it hurts rather than burns –
don’t do itStart slow and work your way
into it
