Nutrition Summary

When thinking about nutrition and what to eat to fuel your body remember, “If God made it, it’s good.” Consider how our ancestors ate: whole, nutrient dense foods in their purest form.  

Also, when you eat, take your time and be intentional. Give thanks for the food you are about to eat and chew slowly. Eating in a distracted, hurried manner slows digestion. Not only this, when eating in a rushed, distracted or stressed state, the body doesn’t absorb the nutrients in the food. So, take your time and savor! 

The following foods are all good for eating everyday: 

 *Organic fruits and vegetables 

*Pasture raised meats (i.e., beef, chicken, lamb, pork) and grass-fed dairy  

*Healthy fats—coconut oil, olive oil, avocado oil, butter, ghee 

*Nuts and seeds 

*Fermented foods (i.e., sauerkraut, pickles, yogurt, kimchi, kefir, apple cider vinegar, etc.) 

*Bone broth—known to heal and restore the gut.  

*Grains—healthy sources of wheat, corn and rice 

*Sugars—honey and maple syrup 

Consume the following foods in moderation or not at all: 

*Processed Grains—enriched white flours 

*Processed Sugars—high fructose corn syrup, corn syrup, cane sugar, dextrose, sucralose, etc. 

*Processed Oils—canola oil, vegetable oils, seed oils, sunflower oils, soybean oils, margarine 

To keep blood sugar levels balanced throughout the day try to eat a balanced macronutrient diet: fats, proteins and carbohydrates. Try to have a little food from each category each time you eat. For example, an egg cooked in butter, sauerkraut and strawberries for breakfast. Or turkey, cheese and avocado roll-up for lunch with carrot and cucumber sticks dipped in hummus. For dinner, grass-fed beef meatballs in pasta sauce and a large side-salad with homemade vinaigrette. This keeps blood sugar stable throughout the day which in turn drives down inflammation and keeps hormones running smoothly. 

Limit eating out to 1-2 times per week.  

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