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HEALTHYLIVINGEat healthy, live better.All plans offered and underwritten by Kaiser Foundation Health Plan of the Northwest.500 NE Multnomah St., Suite 100, Portland, OR 97232.

EAT HEALTHY. LIVE BETTER.“I have learned that 70 to 80 percentof the problems I see as a primary caredoctor can be prevented, improved,or cured with a healthy diet.”— Craig McDougall, MD, Internal Medicine, Kaiser PermanenteEveryone knows that eating healthy can help you feel better andmaintain a healthy weight. But did you know that good nutrition canalso improve chronic conditions such as heart disease, high cholesterol,diabetes, and high blood pressure?Changing your diet can be a tall order for anyone. That’s why we’reoffering you this personalized physician-led Healthy Living programwith Craig McDougall, MD, a board-certified internal medicine doctor,and the Healthy Living team.

PERSONALIZED ADVICEDr. McDougall is passionate about nutrition and how it can improve yourhealth. Through this program, you can change your nutrition and lifestyleto help treat and potentially reverse chronic medical conditions such asdiabetes, heart disease, hypertension, and obesity.Healthy Living consultationsTogether with Dr. McDougall and the Healthy Living team, you will: Define your health goals. Discuss your current medications. Talk about how a whole-foods, plant-based diet can help youlive healthy. Implement your goals into your daily life. Share your progress, including your successes and obstaclesto overcome.Next steps — on the right path Enroll in Kaiser Permanente Healthy Living Program through yourPrimary Care Doctor or by calling 503-278-9259. Attend personal consultations with Dr. McDougall and the HealthyLiving team. Weekly or biweekly consultations are available by phone or email. Group education classes and cooking demonstrations. Community support through social media. Ongoing support with the Healthy Living Program team.3

THE PLANT-BASED DIET:a healthier way to eatPresented by Kaiser Permanente“Eat food. Not too much.Mostly plants.”— Michael Pollan1Start with a simple assessment:1. Are you open to changing your diet if it could really improveyour health?2. Do you want to lose weight?3. Do you want to feel better?4. Do you want to improve, stabilize, or even reverse a chroniccondition such as heart disease, high cholesterol, diabetes,or high blood pressure?If you answered “yes” to any of these questions, then a plant-basedeating plan may be for you. This booklet includes information to helpyou follow a low-fat, whole-foods, plant-based diet.1In Defense of Food: An Eater’s Manifesto (New York: Penguin, 2009)5

WHAT IS A LOW-FAT, WHOLE-FOODS,PLANT-BASED DIET?This eating plan includes lots of plant foods in their whole, unprocessedform, such as vegetables, fruits, beans, lentils, seeds, whole grains, andsmall amounts of unprocessed plant fats. It does not include animalproducts, such as meat, poultry, fish, dairy, and eggs. It also does notinclude processed foods, including oil and sweets.“Eat more, weigh less.”— Hans Diehl, DrHSc, MPH

WHAT ARE THE HEALTH BENEFITSOF A PLANT-BASED DIET? Lower cholesterol, blood pressure, and blood sugar. Reversal or prevention of heart disease and diabetes. Longer life. Healthier weight. Lower risk of developing cancer and diabetes. May slow the progression of certain types of cancer. Improved symptoms of rheumatoid arthritis. Fewer medications. Lower food costs.It’s also good for the environment.Best of all, a plant-based diet can be a tasty, affordable, and enjoyableway to eat!Need convincing? Try a 30-day challenge. Use the information in thisbooklet to eat a plant-based diet for the next 30 days and see if it has apositive impact on your health. If it does, continuing with a plant-baseddiet may be a great option for you.Disclaimer: The information and advice published is not intended for use in or as a substitutefor the diagnosis or treatment of any health or physical condition or as a substitute for aphysician-patient relationship which has been established by an in-person evaluation of apatient. Do not change your diet if you are ill or on medication, without the advice of a qualifiedhealth care professional such as your physician.7

YOUR NEW FOOD GROUPS“If it came from a plant, eat it;if it was made in a plant, don’t.”— Michael Pollan2Use the chart on the following pages to help you choose the foods thatyou will need to thrive on your new eating plan.Tips If you want to lose weight, choose a lower number of servings ofnuts, seeds, and tofu. Choose unprocessed, whole foods instead of processed foods mostof the time. Choose whole grains (barley, quinoa, or brown rice) more often thanprocessed grains (bread or pasta). Avoid processed vegan or vegetarian “meats” and “cheeses.” Avoid all kinds of processed oils. If you have diabetes or high triglycerides, limit fruit to 2 servings a day. Do not focus on portion control. Focus on calorie density instead.2Food Rules: An Eater’s Manual (New York: Penguin, 2009)9

FOOD GROUPEXAMPLES OF FOOD CHOICESTubers andstarchy vegetablesPotatoes, yams, winter squash, corn, greenpeas, cassava (yucca) plantainsBeans, peas,and lentilsKidney, black, garbanzo, pinto, greatnorthern, and adzuki beans; lentils; edamame(green soybeans); green and black-eyed peas;tofu; tempehWhole grainsWhole grains: bulgur, quinoa, oats, brown orwild rice, buckwheat, barley, faro, whole wheat,rye, millet, sorghumProcessed grains: whole-grain bread, wholegrain unsweetened cereal, whole-wheat tortillas,whole-wheat pastaNon-starchyvegetablesSpinach, kale, Swiss chard, mustard greens,collard greens, broccoli, bok choy, carrots,cauliflower, asparagus, green beans, brusselsprouts, celery, eggplant, mushrooms, onions,garlic, tomatoes, lettuce, sugar snap peas,summer squash, peppers, artichoke hearts,cabbage, cucumbersFruitsApples, oranges, bananas, berries, melon,papaya, grapes, mango, pineapple, kiwi, apricotsHigh fat plant foodsAlmonds, cashews, sunflower seeds, walnuts,pistachios, flaxseeds, chia seeds, nut butter,avocado, tofuSuggested dairysubstitutesUnsweetened milks, such as soy, almond,rice, and hemp (look for brands fortified withvitamin B12)10

DAILY SERVING SIZESERVING SIZE; PROTEIN2–4 servings½ cup: 2 grams2–5 servings½ cup cooked beans: 7–10 grams5–8 servings½ cup cooked grain, ¾ cup drycereal, 1 slice bread, 1 small tortilla:4–8 gramsUnlimited, but eat at least 6 servingsa day. Include at least 1 serving ofleafy green vegetables a day.1 cup raw lettuce or other leafygreens; ½ cup raw or cooked, anyother vegetable: 2 grams2–4 servings1 medium piece, 1 cup berries ormelon: ½–1 gram0–4 servings1 ounce (¼ cup) nuts, 2 tablespoonsnut butter: 4–8 grams0–2 servings1 cup milk: 1–9 grams11

TIPS TO GET STARTEDThink about the meatless meals you already cook athome. This may include whole-wheat pasta with marinarasauce, black beans and rice, or lentil soup and salad.Change a favorite recipe to be plant-based. Make burritos or tacos with beans, rice, and vegetablesand without the meat and cheese. Prepare chili with beans and no meat. Replace burgers with whole grain veggie burgers orgrilled portobello mushrooms. Make kebabs with vegetables, such as onions,bell peppers, summer squash, and mushrooms. Make lentil or split pea soup without meat.Try some new recipes. At the end of this booklet you willfind a list of suggested books and websites that have recipesyou can try.Frozen fruits and vegetables are an easy and low-costway to eat more plants.Canned vegetables are another easy and low-cost wayto eat more plants.13

When you cook beans from scratch, the quick-soakmethod can help remove some of the indigestible sugarsthat cause gas. Put the beans in a large pot and cover with 2 inchesof water. Bring to a boil for 3 minutes. Cover and set aside for 1 to 4 hours. Rinse and drain well.Cooking vegetables without oil: When you are sautéingvegetables on the stovetop, simply replace the oil younormally use with water or vegetable broth. Vegetablesnaturally have a lot of water in them, which releases whenthey are cooked, so this is why we only need to add a smallamount of water or broth. Just keep an eye on your pan sothat your vegetables don’t stick.The nice thing about sautéing in water or broth is that youend up tasting more of the food instead of the oil. If youare roasting or baking vegetables, you also do not need touse oil. These foods will still cook, and if left in long enough,they will lightly brown.Baked goods: Instead of oil, use other moist foods, such asbananas, apples/applesauce, soaked dried fruit (like raisinsor prunes), dates and tofu. In preparing your pans for bakingcakes, breads, or cookies, you can use parchment paperinstead of oil or silicone bakeware.Check out a local farmers market for good dealson produce.15

Salad Dressing: For salad dressings, simply omit the oilaltogether and leave it at that, or then add a little water orjuice to make up for the lost volume.Sometimes, cooking plant-based meals can take moretime. To save time: Make a larger pot of beans or lentils and freeze somefor later. Buy precut fresh or frozen vegetables. Buy precooked grains, such as barley, faro, or brownand wild rice. When baking yams or potatoes, make a few extra touse in the next meal. Use canned beans, including nonfat refried beans.If your family is not following a plant-based diet with you: Cook meat separately and add it to the other plant-based foods. Encourage your family to try more meatless meals. Try new recipes they might enjoy, such as five-beanchili without meat or portobello mushroom burgers.You might need to add a few items to yourkitchen, including: A good chef’s knife to cut vegetables, fruits, and otherplant-based foods. A blender or food processor. A large pot, pressure cooker, or crockpot to cook beans. A good non-stick pan.Make sure to drink plenty of water. It is best to avoidjuice, soda, and other sugary drinks.17

HOW TO READ A FOOD LABEL3FAT: Less than 20 percentof the number of caloriesper serving.TIP: Divide number of caloriesfrom fat by number of caloriesper serving.TRANS FAT: No trans fat.TIP: Avoid margarine,shortening and partiallyhydrogenated oils in theingredients list.CHOLESTEROL: ZeroSODIUM: less than thenumber of calories per serving(i.e., 1:1 ratio or less).FIBER: 2-3 grams per serving.3Adapted from UC Davis Health System, 2014.

THE PLATE METHODCalorie density to meet your goalsFollow the 50/50 guideline:4 Start with soup and/or salad. 50% non-starchy vegetables (cruciferous, leafy greens) and/or fruits(sweet, citrus, melon, berries). 50% tubers (potato, yam, sweet potato), starchy vegetables (wintersquash), intact whole grains (brown rice, quinoa), and/or legumes(peas, lentils, beans). Drink water. Finish with fruit.4Adapted from Jeff Novick, 2014.19

MEAL IDEASBreakfast: Have oatmeal, quinoa, or barley with nuts, fruit, andunsweetened almond, rice, hemp, or soy milk. Add a piece of fruit ontop for another quick and easy option.Lunch and dinner: Have salad to start and then have a large serving ofcooked non-starchy vegetables with beans and potatoes or a whole grain.SAMPLE MENU: DAY ONEBreakfast Barley with raisins, cinnamon, walnuts, and almond milk. Hot tea, coffee, or water.Lunch Whole-wheat pita with hummus, tomatoes, red onions, and cucumber. Kale sautéed with vegetable broth. Salad with vegetables and balsamic vinegar. Banana. Unsweetened tea or water.Dinner Grilled portobello mushroom burger with caramelized onions. Quinoa and bean salad. Broccoli. Kale salad. Strawberries. Unsweetened tea or water.21