What to Eat When You Have HIV: Tips for a Healthy HIV Diet

“Hands down, eating vegetables, whether fresh or frozen, is one of the best things people with HIV can do,” says Dr. Webel. She recommends consuming a “rainbow” of foods, including fresh fruits; dark green leafy vegetables (kale, spinach, broccoli); red, orange, and yellow produce (beets, yellow peppers, carrots); and beans, peas, legumes, and starchy vegetables.

Be sure to wash fruits and vegetables before eating raw or cooking to remove any potentially harmful bacteria or other germs. Food safety is especially important for people with HIV, who may have weakened immune systems that make them more vulnerable to foodborne illnesses, says the American Academy of Nutrition and Dietetics.

The Academy of Nutrition and Dietetics recommends that people with HIV include protein-rich foods at all meals, such as lean beef, organic chicken, turkey, oily fish, eggs, fat-free and low-fat dairy foods, or from nuts and nut butters, beans, and seeds. Johns Hopkins Medicine also recommends protein-dense options derived from soybeans, like edamame and tofu.

Protein is important for maintaining muscle mass because people with HIV are susceptible to the long-term effect of inflammation on muscle tissue.

Protein can help keep you strong, boost your energy, and support a healthy immune system, according to Mayo Clinic. Webel advises consuming 1 to 1.4 grams of lean protein per kilogram of weight daily. (The tool at Metric-Conversions.org can convert pounds to kilograms.) “This can be a combination of plant and animal sources of protein depending on the Individual's preferences and food accessibility,” she says.

To prevent foodborne illness, the American Academy of Nutrition and Dietetics recommends that people with HIV avoid eating raw or undercooked meat, fish, and eggs; only consume pasteurized dairy products; and use separate knives and cutting boards for raw meats and produce.

Fiber-rich raw vegetables, fruit, beans, nuts, and whole grains improve cholesterol levels, balance blood sugar, and keep the digestive system at peak efficiency. Some starchy foods, too, offer an economical way to pack a surprising nutritional punch.

“Given the risk for poor nutrient absorption due to HIV-related inflammation, an easy-to-prepare meal, like one that consists of brown rice and beans, can provide adequate protein, fiber, and other nutrients at a relatively low cost,” says Webel.

Menus centered on plants, proteins, and fiber should meet most vitamin, mineral, fat, and carbohydrate needs. People followign a special diet for HIV also should focus on specific nutrients to counter some of the potential side effects of antiretroviral drugs, such as bone demineralization (weakened bones) and increased cholesterol and triglyceride levels.

Good nutrition for people with HIV includes the following:

• Vitamin D Available in fortified milk and fatty fish, and made by the body through sun exposure, vitamin D helps strengthen bones, says the American Academy of Orthopaedic Surgeons (AAOS).
• Calcium Calcium is also crucial to bone health. It’s available in fatty fish, dairy products, and calcium-fortified non-dairy milk and orange juice.
• Iron Red meat can help the body make hemoglobin, the blood component that helps transport oxygen. Leafy greens, seafood, whole-grain breads and pastas, eggs, liver, and even dark chocolate also boost iron levels, according to the U.S. Food and Drug Administration (FDA).
• “Good” Fats High quality olive oil, avocados, and nuts, as well as salmon, tuna, and other oily fish, promote cell growth and provide energy, says Mayo Clinic.

Water enhances metabolic processes, moves medication through the body, improves digestion and elimination, and keeps cells healthy. It also regulates body temperature and moistens air for breathing. Because it’s calorie-free, water can also help in managing weight and reducing calorie intake (if that’s a health goal), according to the Centers for Disease Control and Prevention.

Among her patients, Webel says she finds that adequate liquid consumption helps reduce the muscle pain and fatigue that often go with HIV.

“Clear, clean, healthy water is the best thing you can drink,” says Webel, but unsweetened carbonated and flavored waters are fine, too. She recommends consuming 2 to 3 liters per day, the equivalent of 8 to 13 8-ounce glasses.

Additional reporting by Becky Upham.