Download Basic Nutrition Guidelines

LIVING WELL IN LESOTHO - HEALTHY NUTRITION IS THE KEY
Healthy nutrition is the key for living a long and healthy life. It strengthens the immune system (which HIV
attacks), reduce HIV related illnesses (such as TB), support medical treatment and also may contribute to the
slowing of HIV and other diseases. The definition of nutrition is the process of nourishing or being nourished. It’s
when a living thing processes food and uses it for growth.
The definition of malnutrition is inadequate or unbalanced intake of nutrients. Malnutrition is one of the top killers
of children under 5 in Lesotho. One out of every three Basotho is living with HIV or AIDS.
Healthy nutrition is the key for living a long and healthy life.
HIV IS PASSED ON THROUGH BLOOD, SEMEN, VAGINAL FLUIDS AND BREAST MILK.
THE TOP 2 WAYS HIV IS TRANSMITTED IN LESOTHO ARE BY HAVING UNPROTECTED SEX AND MOTHER
TO INFANT TRANSMISSION. WHY IS IT IMPORTANT TO GET TESTED? BECAUSE…
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KNOWING YOUR STATUS WILL HELP YOU TREAT ANY ILLNESSES THAT MAY OCCUR
SO YOU CAN MAKE INFORMED DECISIONS ON YOUR HEALTH AND THE HEALTH OF YOUR UNBORN
CHILD (IF YOU’RE PREGNANT)
SO YOU CAN PROTECT YOUR PARTNER FROM GETTING HIV
SO YOU CAN GET ARV’S AND PROLONG LIFE
NUTRITIONAL REQUIREMENTS
1. Eat 3-5 times a day for adequate nutritional requirements
2. Eat protein 3 times a day (see list A)
3. Eat carbohydrates 3-5 times a day (see list B)
4. Eat 3-5 servings of fruits and vegetables (see lists C and D)
5. Eat a small and moderate amount of fats, oils, sugar, salts (see list E)
6. Drink a lot of water (see list F)
7. Do not drink caffinated tea, coffee, alcohol or smoke if you are pregnant or breastfeeding
*LIST A: Protein is needed to develop and repair the body and keep the immune system strong.
 Eggs
 Milk
 Nuts
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 Beans
 Peas
 Soya products
Meat
*LIST B: Carbohydrates are needed for energy and should be eaten with protein.
 Maize
 Sorghum
 Potatoes
 Papa
 Lesheleshele
 Rice
Bread
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*LIST C- FRUITS: Fruits and vegetables are needed to keep the body and immune system strong.
 Oranges
 Apples
 Peaches
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*LIST D- VEGETABLES
 Spinach
 Pumpkin
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Carrots
Onions
*LIST E: Fats and oils are needed for extra energy but should only be used in small amounts.
 Cooking oil
 Butter
 Cream
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Bananas
Tomatoes
Peas
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Mayonnaise
*LIST F: Water is needed to keep the body well hydrated and assists in proper functioning of the body.
Drink 12-15 glasses a day
NUTRITIONAL GUIDELINES FOR INFANTS UP TO 24 MONTHS (2 YEARS)
0-6 months
Breast-feed only. This is to help the infant grow properly and establish a healthy immune system.
6-12 months
HIV positive mothers stop breast-feeding at 6 months and use replacement milk (whole animal milk only).
Also start adding in appropriate foods and drinks. HIV negative mothers still breast-feed but start adding in
appropriate food and drinks to the babies diet. This is called “supplementary feeding.”
 The baby should eat at least 5 times a day
 Small amount of food should be fed to the baby (teacup size)
12-24 months
HIV positive mothers continue with replacement milk as well as increasing other food intake and feeding frequency
as child grows
HIV negative mothers breast-feeding should continue to 24 months or beyond as well as increasing other food
intake and feeding frequency as the child grows
 Add to food thickness and have a variety of foods in the diet as the child grows
COOKING TIPS
*Cook with minimal oil. Too much oil will kill the vitamins in food- 1 spoonful of oil is enough
*Eat only iodised salt. Eat in small amounts. Too much salt will result in water retention and high blood pressure- 3
pinches of salt is enough
*Do not overcook vegetables. Overcooking will kill the vitamins in food. Boiling is best- 3-5 minutes is enough time
for cooking vegetables
*Combine foods to make a meal richer in vitamin content-examples:
-Add onions, garlic and tomatoes to moroho when cooking
-Add sugar, fruit and milk to lesheleshele
-Add onions, garlic, tomatoes to beans then combine with rice
SAFETY AND HYGIENE
WASH HANDS:
 After using the toilet
 Cleaning the baby
 Washing soiled nappies
CLEAN UTENSILS:
 Clean all surfaces of the table
 Wash dirty utensils with hot water and soap
 Use only clean utensils for feeding
COOKING AND STORING OF FOOD
 Germs multiply more quickly in warm food
 Store food in a cool place to slow down the
germs growth
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Before preparing and serving food
Before feeding the infant
Dry hands in air or with a clean cloth
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Do not use bottles when feeding the infant,
only a cup and a teaspoon or spoon
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Cooking food on high heat will kill most
germs
Food should be eaten as soon as it’s cooked
Cook food thoroughly but do not overcook
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