1) Consume 6 -8 glasses of clean water every day
2) Try to eat 6 smaller meals a day instead of 2 -3 large meals
3) Try to use organic animal and plant produce if possible. (These are products that are made without the use of dangerous pesticides, preservatives, hormones etc)
4) At least 2 of the 6 small meals you have every day should consist entirely of fruit and vegetables.
A good parameter is to eat 5 portions of vegetables and 5 portions of fruit EVERY day.
It is highly advisable to work towards a diet that is 75% raw fruit, vegetables, nuts and seeds, and 25% cooked food.
5) Try not to have animal products every day. Have animal products 3 times a week (Free range chicken and beef, fish – fresh and tinned.)
6) Use plant proteins on the other days of the week (Beans, pulses, soya)
7) Snack on raw vegetables and dried fruit.
8) Start a cooked meal with a salad. The salad contains enzymes which assists the digestion process.
9) Healthy fats are very important! Have foods on a daily basis that contain healthy fats like avocado, raw nuts and seeds, raw corn on the cob, fish.
-Healthy cooking oils are palm fruit oil. Olive oil can also be used for cooking but is not as stable as the palm fruit oils. Rather eat your olive oil raw to get the full benefit!
AVOID AVOID!
Avoid all foods that were deep fried in oil especially from fast food outlets and roadside 'vetkoek' and french fries vendors.

So what about herbs and spices?

We encourage the use of herbs and spices especially if you can plant them in your own garden.
Take note!: Adding herbs to an already existing medication protocol needs to be done under the auspice of a trained health practitioner as to ensure that no unwanted interactions take place.

The following herbs and spices have been tested to exhibit anti-microbial effects
Basil
clove
garlic
horseradish
marjoram
oregano
rosemary
thyme

Note
Some of the abovementioned plants like garlic have an exceptionally powerful anti-microbial effect and recent studies have shown significant action of garlic against more than 133 multi-drug resistant bacteria.
Consult your attending physician to confirm that the garlic will not interfere with your anti-retroviral therapy.

Vegetables: (Have 5 portions of these per day)
1 portion is equal to: 1 cup of spinach or 1 medium size sweet potato or ˝ cup of broccoli
Orange fleshed sweet potato
Butternut and pumpkin (Use leaves as relish)
Carrots
Spinach
Cabbage
Tomato
Beetroot
Green beans
Onions
Avocado
Raw corn on the cob

Resource: – The Agricultural research counsel help people across South Africa to establish their own vegetable gardens, they are a great resource (012 841 9611)

Fruits: (Have 5 portions of these per day)
1 portion is equal to 1 pear or 1 apple or 1 medium mango or 1 banana
Citrus (Orange, naartjie)
Mango
Apple
Banana (These trees are fairly easy to plant)
Pear
Strawberries
Kiwi
Pineapple
Peach

1) The most affordable South African starch option here is ‘braaipap’. It is more unrefined than the others.
2) Samp (‘Stamp’ mielies)
3) Unrefined brown rice
4) Yellow unrefined maize in the form of polenta Avoid refined white maize, white rice, white bread

(Many of these legumes can be bought dry and then cooked in water)
Kidney beans
Butter beans
Green beans
Lentils
Chick peas
Soya

Preferably use olive and use it over the food AFTER cooking it in water if possible. If you have to heat it rather use low heat.
Get healthy oil from avocado as well

(Seeds are widely available in large retail stores)
Have 2-4 tablespoons of the following RAW seeds per day
How to make the seed mix:
Take a bottle and add the following seeds
1/3 Linseed
And 2/3
Sunflower
Sesame
Pumpkin

(Take a handful of raw nuts per day)
Almonds
Pecan
Macedamia
Cashews

Use soya milk or rice milk over normal bovine dairy. (From cows)
Goats milk yoghurt and cheeses are more advisable.
If you are not allergic to bovine dairy use yoghurt, milk and cheese daily.