Keep These Foods in Stock to Help You Manage Weight With HIV

Keep whole grains on hand rather than refined-grain counterparts like white bread, white rice, white pasta, and sugar-sweetened cereals. You can try fiber-rich staples like:

• Whole-wheat bread
• Brown rice
• Wheat pasta
• Oatmeal

Whole grains have dietary fiber to help you feel full longer. That means you'll fill up on fewer calories and will be less likely to hunt for snacks between meals.
 

Non-starchy veggies that contain lots of fiber and water are lower in calories and carbohydrates. Fill up with fewer calories on veggies like:

• Broccoli
• Carrots
• Spinach
• Beets
• Brussels sprouts
• Cauliflower 

Keep these veggies in your fridge, washed, peeled, chopped, and ready to go. Reach for them when you need a crunchy snack or a salad toss-in. Or lightly brush with olive oil and seasoning and roast them on a sheet pan. 

Low-sugar fruits are also high in fiber and contain lots of water without being terribly high in calories. Steer clear of refined sweets and higher-sugar fruits like bananas, apples, pears, and figs. Try to eat these healthier snacks:

• Berries
• Melons, like watermelon and honeydew
• Guava
• Grapefruit

If you're trying to lose weight, keep protein and fiber high but with lower calories. Healthy proteins can lay a strong foundation for weight management when you have HIV.

Why? Because these nutrients can help you feel satisfied, even when you've slashed calories.

How? Raise protein without increasing calories, and choose lean sources such as:

• Chicken
• Turkey
• Salmon and tuna
• Low-fat dairy products
• Tofu
• Chickpeas
• Lentils 

Some research suggests that when you think you're hungry, you actually might be thirsty.

A study of more than 9,500 adults found that a higher body mass index (BMI) may raise your risk of dehydration. So if you feel like snacking, try to grab a zero-calorie drink first, such as:

• Water with a slice of cucumber or fruit
• Calorie-free flavored seltzer waters
• Unsweetened iced tea

Discover spices to enhance food flavors, rather than butter and salt. Butter can add calories and fat to every bite, while too much salt can raise your blood pressure. Because you're at a higher risk of high blood pressure when you live with HIV, try to:

• Add smoked paprika, oregano, cumin, curry, or turmeric.
• Sprinkle in fresh herbs like basil, rosemary, sage, and thyme. 
• Use garlic, too, and you may forget all about salt.
• Flavor plain water with a little citrus fruit, cucumber, or fresh mint leaf.

With HIV, you're also at a higher risk of diabetes. To control your weight, instead of sugar, you can:

• Try a dash of cinnamon or vanilla extract in your coffee and oatmeal.
• Refrigerate iced tea with fresh mint leaves and lemon slices. 
• Add ginger for a hint of sweetness to hot tea or smoothies. 
• Make your smoothies with plain low-fat yogurt or low-fat milk, then throw in half a banana to sweeten it.

When hunger strikes, it's easy to just go for what's there, especially with a growling stomach. Spend a little time before the start of the week to prepare healthy, satisfying snacks for the days ahead. Here are some tips to get healthy snacks at your fingertips:

• Try a few whole-grain crackers with a couple of slices of low-fat cheese.
• Eat a cup of raw veggies and hummus or black bean dip.
• Snack on a serving of low-fat Greek yogurt with a handful of berries.

Keep a few healthy meals in the freezer for those nights you just don't want to cook. This can help prevent getting unhealthy food from a drive-thru or takeout and any regrets later on. Put back foods that freeze well, like:

• Soups
• Casseroles
• Cooked meats
• Sauces
• Stuffed vegetables