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 ◆ w w w . v e r i t a s k i t c h e n . c o m

The focus of Phase 1 is to help you more aggressively run down specific health problems such as a likely yeast overgrowthand other inflammation-causing issues. Phase 1 really helps to kick the healing process into high gear. Phase 2 then helpsyou to maintain all you have accomplished and represents an excellent way to 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 . Phase 1, in particular, of the Veritas Basic Healing Diet eliminates alot of sugars (even some of those naturally found in fruits and dairy – and all from grains and processed foods) until yourbody is ready again to benefit from these foods.

H O W T O E A T

If you are overwhelmed or feel there needs to be adjustments made to 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 fill 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 There is also added benefit when you eat what's in season.

Healthy Fats – butter, ghee, lard, tallow and other fat from pasture-raised animals, quality olive oil , 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 pasture-raised/grass-fed, no added nitrites or nitrates or antibiotics, non-GMO

Eggs – organic or non-GMO is good, pasture-raised is best

Nuts and Seeds – raw is better, raw and organic is best (no peanuts while on Phase 1. They could harbor too much mold

and are actually a legume, not a nut.)

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 some of 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.

• To get the most benefit while one phase 1, follow

the instructions closely, 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

Navy/Pinto Beans

Yucca RootGreen/ Snow Peas

Purple Hull or Black EyedPeas

Almond ButterAlmond OilAvocado Oil

Bacon Fat* Black Seed Oil

Butter-RealCoconut 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:

Fava BeansKidney Beans

LentilsSweet Potatoes

Eat up to 2­3 half­cup servings a week, unless otherwise instructed by

your practitioner. Soak dry beans overnight, then rinse and cook them in

bone broth the next day for optimum nutrition and best digestion.

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

GMO.

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

You may eat 2 servings of fruit from this l ist per week. (serving= 1/2 cup berries or 1apple). Buy organic whenever possible. May vary for kids or per your practitioner'srecommendation. ** No dried fruits or fruit juices.

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 while on Phase 1.They could harbor too much mold

and are actually a legume, not a nut.

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/MealCassava Flour

Ground WalnutsGround 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)Banana Flour

S W E E T E N E R S

SteviaJust 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 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 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. You will 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 forno added sugars. See ourhandout "What to Buy at

the Grocery Store" forsome 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 VinegarCapersCardamom* Cayenne PepperChiliesChili PowderChili SauceChinese MustardChipotle*CinnamonCocoa & Cacao Powders(unsweetened)CorianderCumin, groundCumin, black seed

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.

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!

*OreganoPestoPicklesRed Chili Paste*RosemarySageSalsa (no added sugar)*SauerkrautSea SaltSesame SeedsSrirachaTamariTarragonTabascoTomato Paste*TurmericVanilla

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!

* Curry PowderDijon MustardFennel*Fresh GarlicGarlic PowderGinger*KelpKetchup (organic/no added sugar)*KimchiLemon/Lime juice, freshMarinara Sauce (no added sugar)MustardNegell/Onion SeedNutmegOlivesOnion Powder

Soy is not a health food.

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 orhemp, has no sugar, no artificial sweeteners, no soy,

no preservatives or other additives. To find a productthat fits these criteria, ask a knowledgable sales

associate at your local health food store. If you havequestions about whether you need a protein powderin your diet, ask your practitioner or Veritas Kitchen.

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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