VERITAS

BASIC

HEALING

DIETFor most of you who come to Veritas one of the firststeps in your health care plan is to clean up your diet.You have several health goals in mind and you can usefood and drink to make major progress toward thesegoals. Your practitioner and the Veritas Basic HealingDiet can give you the guidance you need to kick badhabits and progress toward better nutrition and overallhealth.

This diet, among other things, relieves inflammation,kills yeast, drives detoxification and rests the gut so itcan begin to repair itself. Working this diet, along withtaking the supplements and other instruction from yourpractitioner, will also boost your immune system byraising your stomach acid and giving your body things itneeds that it has likely gone without for quite sometime.

This is also a great way to break old habits and createnew ones. Over time, with education and practicalsupport with things like recipes, you will create a newnormal. You will wake up and re-train your taste buds,enjoy more foods and curb cravings for things like sugar.

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V E R I T A S

B A S I C   H E A L I N G   D I E TB E F O R E Y O U B E G I N

h e l l o @ v e r i t a s k i t c h e n . c o m ◆ v e r i t a s k i t c h e n . c o m ◆ ( 8 0 6 ) 7 7 1 - 1 1 6 0

The Veritas Basic Healing Diet has 2 phases. Phase 1 helps you to begin to accomplish specific health goals along with allthe other points just mentioned. Phase 2 helps you maintain all you’ve accomplished, as well as represents an excellent wayto eat regularly for the rest of your life.

This isn’t to say you shouldn’t eat anything you don’t find on these lists ever again but we want to show you an excellentway and teach you how and when to fit in the rest of it . The Veritas Basic Healing Diet eliminates a lot of sugars (even someof those naturally found in fruits and dairy – and all from grains and processed foods) until your body is ready again tobenefit from these foods.

H O W T O E A T

If you are overwhelmed or feel there needs to be adjustments made your food list in order to meet your

unique needs and would like our help with this please do not hesitate to communicate with us.

Send an email to hello@veritaskitchen.com or go to www.veritaskitchen.com and fil l out a contact form.

A colorful variety of vegetables – make some organic choices and eat fewer starchy beans and potatoes and more greens,

purples, reds and oranges

Healthy Fats – butter, ghee, lard, tallow and other fat from pastured animals, quality olive oil , raw/virgin coconut oil and

palm oils, avocado oil, etc. NO vegetable, corn, soy, canola, peanut, safflower or l inoleic sunflower oils or other

hydrogenated or partially hydrogenated fats

Meats – preferably organic and/or pastured/grass-fed, no added nitrites or nitrates or antibiotics, non-GMO

Eggs – organic or non-GMO is good, pastured is best

Nuts and Seeds – raw is better, raw and organic is best (NO peanuts. They are a legume and have too much mold)

Other approved foods & drink items from the Phase 1 or Phase 2 food lists, as directed by your practitioner.

The types of foods you eat are a major factor in how successful you will be in gaining health so it is important to take care and

keep in mind:

VEGETABLES HEALTHY FATS PROTEIN • Eat mostly vegetables and healthy

fats.

• Eat half your vegetables raw, if you

can. Eating salads and juicing greens,

cucumbers and celery are good ways

to do this.

• Meats, eggs and other proteins are nutritious

and tend to be more filling but you must prioritize

vegetables and fats otherwise they tend to fall by

the wayside.

• Follow closely your practitioner’s instructions

specifically when it comes to servings of starch,

fruit and dairy each week.

W H A T T O E A T

We're Here to Help

Note*Corn is not a vegetable. It is a grain and is usually a GMO. *Soy is not a health food and is also usually a GMO.

P H A S E 1F O O D L I S T

T h e f o o d s a n d d r i n k s o nt h i s l i s t a r e t h e f o o d s y o u

s h o u l d s t i c k t o f o r t h ef i r s t p h a s e o f y o u r d i e t

c l e a n - u p . Y o u rp r a c t i t i o n e r w i l l t e l l y o u

h o w l o n g t o s t i c k w i t hP h a s e 1 .

T H E S T A R R E D ( * ) I T E M SA R E F O O D S T H A T A R E

P A R T I C U L A R L Y G O O D F O RY O U . T h e y a r e h i g h i n

a n t i o x i d a n t s , a r ea l k a l i z i n g a n d w o n ’ t s p i k e

y o u r b l o o d s u g a r !

S T A R C H Y V E G E T A B L E S ( R E S I S T A N T S T A R C H E S )

Begin to buy organic produce wherepossible. The most nutritious choices willusually be the brightly colored vegetables(purples, reds, oranges, dark green).

N O N - S T A R C H Y V E G E T A B L E S

H E A L T H Y F A T S

choose organic

Celery

Kale/Purple Kale

* Spinach

* Bell Peppers

Collard Greens

Cucumbers

Cherry Tomatoes

Hot Peppers

Summer Squash

Acorn SquashArtichokesAsparagusAvocado

BeetsBlack Radish

Bok ChoyBroccoli

Brussels Sprouts* Cabbage

CactusCarrots/Purple

Carrots* Cauliflower/Purple

Cauliflower* Swiss

Chard/RainbowChardChives

* CilantroEggplantEndiveFennel*Garlic*Ginger

Green Beans* Green Onions

* Kohlrabi* LeeksLettuce

MushroomsMustard Greens

OkraOlives

* OnionsParsleyParsnip

Peppers (see organic)Purple Cabbage

RadishesRadicchioRhubarbShallots

Spaghetti SquashSprouts/all types

TomatilloTomatoes (see organic)

TurnipsWasabi Root

Adzuki BeansBlack Beans

Garbanzo Beans/ChickpeasPurple Potatoes

Yucca RootGreen/ Snow Peas

Purple Hull or Black EyedPeas

Almond ButterAlmond OilAvocado Oil

Bacon Fat* Black Seed OilButter-OrganicCoconut Butter* Coconut Oil

*Extra Virgin Olive Oil

* Fish Oil

Flax Oil

Ghee (Clarified Butter)

Lard

Palm Oil

* Pistachio Nut Oil

Sesame Oil

Tallow

You can eat an unlimited amount of healthy fats.Try to include some with every meal. Try to getfats from both animal as well as plant sources.

Eat as much

Fresh or Frozen

as you want:

Eat up to 2-3 half-cup servings a week, unlessotherwise instructed by your practitioner

Fava BeansKidney Beans

LentilsSweet Potatoes

P H A S E 1 F O O D L I S T

F R U I T S

Do your best to remove these fromyour diet and then avoid themcompletely.

U N H E A L T H Y F A T S

Canola OilCorn Oil

Peanut OilSoy (Bean) Oil (commonly found in store

bought mayonnaise, dressings, etc.)

*Acai, unsweetened*Blackberries*Blueberries

*Currents (black or red)*Elderberries

*Goji

Safflower OilLinoleic Sunflower Oil

Other hydrogenated or partiallyhydrogenated fats

Vegetable Oils like Crisco

No dried fruits. No fruit juices.You may eat 2 servings of fruit from this l istper week. (serving= 1/2 cup berries or 1 apple).Buy organic whenever possible.

HuckleberriesKey Limes/Limes/Lemons

Lingonberries

N U T S & S E E D S

AlmondsChia Seeds

Hemp Seeds*Pistachios

Walnuts/blackBrazil Nuts

Cumin black seedsMacadamia nutsPumpkin seeds

CashewsFlaxseedPecans

Raw Preferred.

Sesame SeedsChestnutsHazelnutsPine Nuts

Sunflower Seeds

Buy organic when possible.

*** No Peanuts- these are legumesand contain too much mold.

N O N - G R A I N S & N O N - G R A I N F L O U R S

Almond Flour/MealGround Walnuts

Ground Flax Seed/Meal

Eat in moderation. The bulk of yourdiet should be vegetables and healthy

fats with minimal baked goods.

Coconut FlourGround Pecans

Quinoa & quinoa flour (no pasta)

S W E E T E N E R S

SteviaXylitol/ErythritolJust Like Sugar

Use in moderation. You want to test for any gastrointestinal irritationthat may be caused by their consumption. Also, you want to train

your taste buds not to crave the sweet flavor as much.

*** Make sure you aren't consuming any sucrolose (or any other 'oses), aspartame or other artificialsweeteners. Check your mints, gums and meal replacement powders!

THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!

*BoysenberriesCherries, sour*Cranberries

GooseberriesGreen Apple

Grapefruit

MulberriesRaspberriesStrawberries

P H A S E 1 F O O D L I S T

Preferably pasture/grass-fed, no added nitritesor nitrates, non-GMO and no antibiotics.Organic is a plus. Wild-caught seafood is best.

M E A T S

Seafood- Preferably wild-caught.The smaller the fish, the less chanceof mercury contamination.

AnchoviesCodCrab

HalibutOrange Roughy

E G G S

Organic and pastured is best. This helps to ensure the eggs are safe and nutritiousand that the birds weren't fed GMO's.

M I L K A L T E R N A T I V E S

Almond milkCoconut milk

Hemp milkCashew milkPecan milk

Check labels in order to avoid added sugars or a high carb count. Youwill want full-fat, plain products.

THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!

TroutSalmon* Tuna

* SardinesShrimp

PoultryFree Range Chicken

Cornish HenDuck

GoosePheasant

TurkeyOther wild caught

birds

Red MeatsAntelope

BeefBonsmara Beef

BuffaloOstrich

LambPork-uncured

RabbitVenison

Wild Game

Preserved meats such asbacon, sausage, lunchmeats, hot dogs, jerky,

etc.-- follow criteria listedfor all meats plus look for

no added sugars. See"What to Buy at theGrocery Store" for

some suggested brands.

C H E E S E A N D O T H E R D A I R Y

Blue CheeseCheddar (white)

Cottage Cheese (no additives)Cream Cheese (no additives)

Grass-fed, organic or raw. Full fat, white color (not orange). 1 oz/day or less. Try to find no additives.

Feta CheeseGoat CheeseMozzarella

Parmesan/Asiago

Ricotta (no additives)Sour Cream

P H A S E 1 F O O D L I S T

S P I C E S , S A U C E S A N D C O N D I M E N T S

Braggs Herbs/SpicesBraggs Apple Cider Vinegar

CapersCardamom

* Cayenne PepperChilies

Chili PowderChili Sauce

Chinese MustardChipotle

*CinnamonCocoa & Cacao Powders

(unsweetened)Coriander

Cumin, groundCumin, black seed

* Curry PowderDijon Mustard

Fennel*Fresh GarlicGarlic Powder

Ginger*Kelp

Ketchup (organic/no added sugar)

B E V E R A G E S

TeaCoffee (black or without sugar)

Water (filtered)Sparkling/Mineral Water

Try to drink your beverages unsweetened or try flavoring your wateror tea with mint leaves or citrus wedges. No fruit juices.

THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!

*KimchiLemon/Lime juice, fresh

Marinara Sauce (no added sugar)Mustard

Negell/Onion SeedNutmegOlives

Onion Powder*Oregano

PestoPickles

Red Chili Paste*Rosemary

SageSalsa (no added sugar)

*SauerkrautSea Salt

Sesame SeedsSrirachaTamari

TarragonTabasco

Tomato Paste*Turmeric

Vanilla

Kombucha (less than 5 grams sugar per serving)Freshly Juiced Green Juices (mostly green veggies and phase 1 fruits ok, no carrots or

other fruits)Milk Kefir and Water Kefir

F E R M E N T E D F O O D S

KombuchaBeet Kvass

Dill Pickles (homemade or Bubbies brand)Sauerkraut (homemade or Bubbies brand)

Fermented KetchupFermented MayoFermented Salsa

Milk or Water Kefir

The list goes onand on!

Corn is not a vegetable. Itis a grain and is most often

GMO.

Soy is not a health food.

Up-to-date information on the Veritas Basic Healing Diet and otherhandouts are available for you to view or print any time on our website..

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