Nutrition and fitness at a glance

Good nutrition and regular physical activity work together. Eating balanced meals gives your body energy and nutrients. Moving your body helps your heart, muscles, bones, and brain. These habits lower the chance of many chronic diseases and help you feel and function better in daily life. (HHS.gov)

The building blocks of healthy eating

Build most meals from whole foods. Fill your plate with vegetables, fruits, whole grains, beans or lentils, nuts and seeds, and lean proteins. Choose healthy oils in small amounts and limit added sugars, sodium, and highly processed foods. These patterns support a healthy weight, blood pressure, and cholesterol.

A simple plate to aim for. Half vegetables and fruit, one quarter whole grains or other high-fiber carbs, and one quarter lean protein such as fish, poultry, tofu, or beans. Add water as your main drink. This pattern is flexible for many cultures and budgets.

Meal timing supports activity. A small snack with carbohydrate and a little protein can help you feel better during workouts. After activity, a mix of protein and carbohydrate helps recovery. Adjust portions to your hunger, goals, and comfort.

Physical activity: how much and what kind

How much movement adults need. Most adults benefit from at least 150 minutes a week of moderate activity like brisk walking or 75 minutes a week of vigorous activity like running. Add muscle-strengthening activities on 2 or more days a week for major muscle groups. You can combine intensities and break sessions into shorter bouts. Any movement is better than none.

Why activity matters. Regular movement helps control weight, supports heart health, improves sleep and mood, and lowers the risk of conditions like type 2 diabetes and high blood pressure. Benefits grow when you sit less and move more across the day.

Types of activity to mix in your week.

• Aerobic for heart and lungs: brisk walking, cycling, swimming.
• Strength for muscles and bones: resistance bands, weights, body-weight exercises.
• Balance and flexibility for daily function and fall prevention: yoga, tai chi, stretching.
  These categories align with national guidance so you can build a balanced plan.

A starter plan you can personalize

If you are new to exercise. Start with 10 minutes of brisk walking most days and add a few minutes each week. Do two short strength sessions at home with body-weight moves like wall pushes, sit-to-stands, and supported lunges. Spread activity across the week and listen to your body.

If you already exercise. Aim for the weekly targets above and add variety. Try intervals, hills, or a new class. Include strength training for the upper and lower body and core on nonconsecutive days. Keep at least one full rest or light movement day weekly.

Safety tips. Warm up, use proper form, and progress gradually. Stay hydrated and avoid large heavy meals right before vigorous exercise. Stop and seek medical advice if you have chest pain, severe shortness of breath, dizziness, or joint pain that does not improve.

Everyday nutrition habits that help most people

• Plan regular meals and snacks so energy stays steady.
• Choose fiber-rich foods such as vegetables, fruit, beans, oats, and whole grains.
• Keep added sugars and sodium low by reading labels and cooking more at home.
• Include lean proteins across the day to support muscles, especially if you are active.
• Drink mostly water and unsweetened beverages.
  These basics reflect national prevention resources you can adapt to your culture and preferences.

Tracking what matters

You do not have to count every calorie. Simple tracking helps most people make progress.

• Write down activity minutes and how you felt.
• Note vegetables and fruit servings each day.
• Check that you met your strength sessions for the week.
• Weigh yourself or measure waist size occasionally if weight management is a goal.
  Use these notes to adjust your plan with your clinician or coach.

Nutrition and fitness for people living with HIV

Why this deserves special attention. Good nutrition and regular activity support the immune system, help your body absorb HIV medicines, and improve energy, sleep, mood, and strength. These habits also lower the risk of heart disease, diabetes, and other conditions that people with HIV can face over time.

Eating well with HIV.

• Follow the same healthy eating pattern described above and aim for a variety of foods.
• If you have nausea, mouth sores, or appetite changes, try smaller frequent meals and ask your care team for strategies.
• Practice food safety because food borne illness can be more serious when the immune system is weakened. Wash hands and produce, keep raw and cooked foods separate, cook to safe temperatures, and refrigerate promptly. Avoid raw or undercooked eggs, meat, seafood, and unpasteurized dairy or juices

Exercising with HIV.

• Most people with HIV can follow the same physical activity targets as other adults. Regular exercise is safe and recommended unless your clinician gives different advice. Start where you are and increase gradually.
• Combine aerobic, strength, and flexibility work. Strength training helps maintain muscle and bone. Aerobic activity supports heart health and energy. Flexibility and balance help with daily comfort and fall prevention.
• Tell your care team if new symptoms appear when you begin or increase activity. They can help you adjust timing around medicines and meals.

Working with your HIV care team.

• Ask how to time meals and snacks around your medicines and workouts.
• Bring questions about vitamins or supplements. Many people do not need extra supplements unless a deficiency is found.
• Share your activity plan so your team can support safe progression and coordinate with your primary care clinician.

When to check in with a clinician

Talk with your clinician before you start a vigorous plan if you have heart, lung, or joint problems, or if you have not exercised in a long time. People living with HIV should also ask how their nutrition and activity plan fits with their overall care. Seek medical help right away for chest pain, severe shortness of breath, or fainting during activity.