healthy living Simple Steps to Plant-Based Eating • Reverse or prevention of ∗ Purchase ground flaxseeds. heart disease. Take 1 tablespoon each day for a mercury-free source of Try these simple tips to omega-3 fatty acids. achieve plant-based meals ∗ Drink water (plain, bottled, ∗ For breakfast, have a whole low-sodium, mineral), hot grain such as oatmeal with grain beverages (coffee fruit, nuts, and unsweetened substitutes), low-sodium soy milk. vegetable juices, and non- ∗ For lunch and dinner, eat a medicinal herbal teas such as large salad first as the core peppermint, rosehips or of your meal each day. Are chamomile. Limit caffeinated you short on time? Try beverages to one a day, preparing a blended salad in advance by mixing greens Foods to avoid and vegetables with fruit in a Do not consume added salt (salty blender to make a delicious snack foods, most canned If you are interested in drink. products), sugar (in candy, fruit experiencing a more healthy way juices, sodas, sweetened desserts), of eating, while avoiding the ∗ Prepare steamed or cooked vegetables with a whole grain added oils, deep fried food, refined health risks that can result from grains (white bread, pastries, excessive consumption of meat, (brown rice, quinoa) or a starchy vegetable (squash or bagels, pasta, most cold cereals), dairy, and processed foods, then red meat or full fat dairy products. we suggest that you make the sweet potato) for lunch and dinner. Have fruit for following foods the core of your Sample Menu diet. dessert. • Raw and Cooked ∗ Consume a cup of beans each Breakfast: Vegetables day—in salads, soups, and Oatmeal • Beans dips etc. Make vegetable- Soy milk and cinnamon • Seeds & Nuts bean soups and stews. Try Slivered almonds • Fruit Eden brand “no-salt added” Fresh orange slices beans. Water or tea • Whole Grains Lunch: ∗ Eat a handful (1/4 cup) of Soy & nut burger w/whole What are health benefits to nuts and seeds such as Wheat bun plant-based eating? walnuts, almonds, pumpkin Green salad seeds, pecans, pistachios, 1 tbsp fat free dressing • Lower cholesterol sunflower seeds, filberts Apple wedges with cinnamon • Lower blood pressure (hazelnuts), peanuts, cashews Dinner: • Healthier weight and macadamia nuts daily. Tacos (2 corn tortillas, Family Medicine Department/Rohnert Park healthy living Simple Steps to Plant-Based Eating seasoned tofu or potatoes, Recommendations for In Summary lettuce, tomatoes, salsa) Pinto beans patients with coronary heart Eat an abundance of vegetables Brown rice disease (both raw and cooked), fruit, and Watermelon beans as well as whole grains and If you already have known Snack: a handful of nuts and seeds each coronary heart disease, or if you Cucumber and carrot sticks day. To this base of plant foods, want to effectively maximize the Hummus dip you may occasionally add fish, prevention of coronary disease, Pineapple fat-free dairy, poultry and eggs we recommend not putting once or twice a week or less, and anything in your mouth that can Do I need to take a red meat, sweets, full fat dairy injure your blood vessels. That supplement? (milk and cheese), and processed means no animal flesh (not even foods rarely. Take a multivitamin that contains fish), no dairy (not even fat free vitamin B12 and an algae based milk), no eggs, and only a rare Additional resources DHA supplement, as a plant and small amount of nuts and Contact your Kaiser Permanente source of omega 3 fatty acid. seeds. Health Education Center or Department for health Information, Additional lifestyle Ready to Make a Change? programs, and other resources. For personalized vegetarian meal considerations On a scale of 0 to 10 (where 10 planning ask your MD for a nutrition After learning how to shop for, means you are really ready to referral with a Registered Dietitian. prepare and eat an ideal plant- make necessary changes to your Books: based diet, consider the 90%/10% diet), honestly answer the Prevent and Reverse Heart Disease by Caldwell B. Esselstyn Plan. Consume 90% of calories following question: The Engine 2 Diet by Rip Esselstyn from nutrient-dense plant foods How ready am I to make changes The China Study by T. Colin and once or twice a week allow in my life so I can eat healthier? Campbell yourself a small portion of familiar 1. If your answer is 3 or less, what The New Becoming Vegetarian: The foods not part of the plant-based Essential Guide to a Healthy would need to happen to make Vegetarian Diet , The New Becoming diet such as a piece of free range you more ready in the future? Vegan, and The Complete Guide to non-factory farmed poultry or fish. Adopting a Healthy Plant-Based Diet In this way, we suggest reversing 2. If your answer is 4–6, what are by Melina & Davis the standard American diet by the advantages of staying the Vegetarian Cooking for Everyone by eating 90% whole plant foods and same? What are the advantages Deborah Madison. only 10% processed food, meat, or for changing? Online Resources: dairy. This approach makes a 3. If your answer is 7–10, For help with transitioning to a plant- congratulations on your decision based diet join the Physician plant-based diet sustainable so that Committee for Responsible the benefits of this healthy diet can to make changes to eat healthier. Medicine’s 21 Day Kickstart at be yours for a lifetime. Your commitment to small 21daykickstart.org. changes and healthy choices will For more recipes and cooking help you be successful. videos go to kaisersantarosa.org/recipes. This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only. © 2011 Kaiser Permanente; TPMG. All rights reserved. Santa Rosa, Health Education Department. ID # XXXXXXXXXXXXX .