VERITAS

BASIC

HEALING

DIET- PHASE 2

Welcome to Phase 2 of the Veritas Basic

Healing Diet. Before you dive in, double

check with your practitioner that it is

indeed time for you to leave Phase 1 and

begin adding more foods to your diet. It is

important, in order to gain the most benefit

from the VBHD and your journey here at

Veritas, to move through Phase 1 and 2 with

your practitioner's guidance.

There are a few new foods and categories

added to Phase 2, and some changes to

serving instructions. Go over Phase 2 with

your practitioner and make sure there

aren't any additional instructions or

considerations they would give you.

veritaskitchen.com

P H A S E 2F O O D L I S T

U s e t h i s l i s t a s a g u i d e a s y o ua d d s o m e f o o d s b a c k i n t o y o u rd i e t . T h i s p h a s e 2 l i s t i n c l u d e sa l l t h e f o o d s f r o m p h a s e 1 p l u ss o m e a d d e d f r u i t s a n d d a i r y - -

a n d e v e n s o m e s u g a r s a n dg r a i n s . H o w e v e r , r e m e m b e r

y o u ' r e s t i l l f o c u s i n g o n e a t i n gm o s t l y h e a l t h y f a t s a n d

v e g e t a b l e s .

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/Purple

CactusCarrots/Purple

Carrots* Cauliflower/Purple

Cauliflower* Swiss

Chard/RainbowChardChives

* CilantroEggplantEndiveFennel* Garlic

* GingerGreen Beans

* Green Onions* Kohlrabi

* LeeksLettuce

MushroomsMustard Greens

OkraOlives

* OnionsParsleyParsnip

Peppers (see organic)RadishesRadicchioRhubarbShallots

Spaghetti SquashSprouts/all types

TomatilloTomatoes (see organic)

TurnipsWasabi Root

Adzuki BeansBlack Beans

Garbanzo Beans/ChickpeasFava Beans

Kidney BeansLentils

Purple Potatoes

Lima BeansPumpkin

Sweet PotatoesYucca Root

Green/ Snow PeasPurple Hull or Black Eyed Peas

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 toinclude some with every meal. Try to get fats from both

animal and other sources.

Eat as much

Fresh or Frozen

as you want:

Eat up to 5 half-cup servings a week, unlessotherwise instructed by your practitioner

Protein

Vegetables & Healthy Fats

Protein

Carbs**Grains,

dairy,sweeteners

P H A S E 2 F O O D L I S T

You may eat up to 4 servings per week. No driedfruits, no fruit juices. Buy organic when possible.F R U I T S

*Acai, unsweetened*Blackberries*BlueberriesBitter Melon

BoysenberriesCherries, Sour

*Coconut*Cranberries

* Currents (black or red)*ElderberriesFigs (Fresh)

*GojiGooseberries

Grapes (green or black)Green Apple

GrapefruitHuckleberries

Key Limes/Limes/LemonsKiwi

KumquatsLingonberries

MulberriesOranges (blood)

Plums (black)PomegranateRaspberriesStrawberries

N U T S & S E E D S

AlmondsChia Seeds

Hemp Seeds* Pistachios

Walnuts/blackBrazil Nuts

Cumin black seedsMacadamia nutsPumpkin seeds

CashewsFlax Seed

Pecans

Raw Preferred.

Sesame SeedsChestnutsHazelnutsPine Nuts

Sunflower Seeds

Buy organic when possible.

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

S W E E T E N E R S

Blackstrap MolassesCoconut (Palm) Sugar

Date Sugar

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

Keep your intake to about 1 tsp. per day.

SteviaJust Like Sugar

Yacon/Yacon Syrup

Luo Han GuoPure Maple Syrup

Raw, unrefined Honey

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!

Corn is not a vegetable. It is agrain and is most often GMO.

Soy is not a health food.

There are fruitsyou will not see onthis list, such asthe tropical fruits.This does not

mean they are badfor you and youcannot eat thembut keep in mindthey are higher innatural sugars andtherefore may notbe optimal forsome people toeat on a regular

basis.

P H A S E 2 F O O D L I S T

Organic whole grains, pastas and flours: Manygrains come in all three of these forms. Eat inmoderation.

G R A I N S

Amaranth

Barley- G

Buckwheat

* Einkorn- G

Kamut- G

Oat flour/Old-fashioned or steel cut oats, oat bran

Rye- G

Sorghum

* Spelt- G

Teff

Rice- Brown, Red, or Wild Rice is best

Soba

* Sprouted Grains (could contain gluten)

* Fermented/Soured Grains (could contain gluten)

P R O T E I N P O W D E R

Recommended Brands:Blue BonnetJay RobbVega

Look for one that uses protein from whey, pea or hemp, has nosugar, no artificial sweeteners, no soy, no preservatives or

other additives.

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!

Ask your practitionerwhether you are ready to

consume any gluten. Thosegrains or products

naturally containing glutenare indicated with a 'G'.You will not find modern

wheat on this l ist.

* Ask a knowledgeable store associate at your local health food store to help you find a product that fitsthese criteria. If you have questions about whether you need a protein powder in your diet, ask your

practitioner or Veritas Kitchen.

Sesame Seeds & Seed MealMung Bean Pasta

Quinoa & Quinoa FlourPumpkin Seeds & seed flour/meal

Sunflower Seeds & Seed meal

Eat in moderation.

Ground PecansGround Walnuts

Ground Flax Seed/Meal

Almond Flour/MealArrowroot Starch

Coconut Flour

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

Sesame Seeds & Seed MealMung Bean Pasta

Cassava FlourBanana Flour

Quinoa & Quinoa FlourPumpkin Seeds & Seed Flour/Meal

Sunflower Seeds & Seed mMeal

Ground PecansGround Walnuts

Ground Flax Seed/Meal

Almond Flour/MealArrowroot Starch

Coconut Flour

P H A S E 2 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 from pasture-raised hens, is best. This helps to ensure the eggs are safeand nutritious and that the birds weren't fed GMO's.

M I L K S

Almond MilkCoconut Milk

Hemp MilkCashew Milk

Check labels so that you avoid added sugars or a high carbcount. You will want full-fat, plain products. For goat or cow

milk, raw is best but grass-fed and organic is good.

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/Unsmoked

RabbitVenison

Wild Game

For preserved meats suchas bacon, sausage, lunch

meats, hot dogs, jerky,etc.-- follow criteria listedfor all meats plus look for

no added sugars. See"What to Buy at theGrocery Store" forsuggested 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 (not orange). 1 oz/dayor less. There are many varieties that follow these guidelines.We've listed a few below

Feta CheeseGoat CheeseMozzarella

Parmesan/Asiago

Ricotta (no additives)Sour Cream

Yogurt (plain, full fat)

Pecan MilkMilk Kefir

Raw Cow's MilkRaw Goat's Milk

P H A S E 2 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)

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.

Veritas Garden

Food should be both delicious and nutritious.

Here at Veritas Kitchen we’ll teach you how to reach your health goals through nutrition without giving up the joy of a good meal so that, over time, shopping for and cooking great meals will become more intuitive and you’ll more easily be able to make good choices about what to eat and drink.

Do you love to cook? Does the idea of cooking your own meals terrify you? Either way, Veritas Kitchen has you covered!

Veritas Kitchen is your resource for healthy cooking support. Through recipes, meal plans, Phase 1 and Phase 2 instructions, buying and shopping guides and instructional videos, VK walks new members through getting started and offers the seasoned cook healthy replacement ideas and more.

The Veritas Kitchen team comes together to offer you nutritional guidance to help you navigate your new, healthy life. Visit VeritasKitchen.com and explore your new food resource!

(Be sure to ask for the monthly password for access to the VeritasKitchen.com website.)

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