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The nutritional focus of the Pritikin Program is not elements like carbs or fat. Our focus is food, healthy food like fruits, vegetables, whole grains, and seafood. The Pritikin Eating Plan is low in total fat and sodium, and rich in natural unrefined carbohydrates, vitamins, minerals, beneficial phytochemicals, antioxidants and dietary fiber with adequate amounts of protein and essential fatty acids.
The typical Western diet, on the other hand, is high in cholesterol, hydrogenated fat, saturated fat, and sodium and low in fiber and many important nutrients. The typical Western diet also includes an excess of "empty" calories in the form of sugar and other refined sweeteners, refined fats and oils, and alcohol.
Making optimal food choices is an integral part of maintaining a healthy lifestyle. And, when combined with Exercise and Mind-Body Health, the Pritikin Eating Plan has been scientifically documented to:
- Improve virtually all modifiable risk factors for heart disease, the #1 killer in the U.S;
- Prevent and control Type 2 diabetes, high blood pressure, the Metabolic Syndrome, and several cancers; and
- Promote healthy, long-term weight loss.
Learn to live a healthier life. Feel younger. Look younger. For all these benefits and more, the optimal dietary strategy, confirmed in more than 100 studies, is the Pritikin Eating Plan.
Choose at least five servings of unrefined complex carbohydrates: Five or more servings daily of whole grains (wheat, oats, rye, brown rice, barley, millet), starchy vegetables (like potatoes, yams and winter squashes), chestnuts, beans and peas. A serving is 80 calories or approximately 1/2 cup. Limit refined grains (such as white bread, white rice, white pasta) to no more than one or two servings per day, with none being optimal.
Choose at least four vegetables: Four or more servings of raw or cooked vegetables daily. A serving is about 25 calories or about 1 cup of raw or 1/2 cup of cooked vegetables. Include dark green, yellow, or orange vegetables daily. You may choose "no salt added" vegetable juice in place of one of your vegetable servings per day.
Choose at least three fruits: Three or more servings of whole fruit daily. For most fruits, a serving fits in your hand and is about 60 calories. Fruit juice (1/2 cup) may be used in place of one of your fruit servings per day.
Choose two calcium-rich foods: Two servings daily. Choose from: nonfat milk (1 cup), nonfat yogurt (3/4 cup), or nonfat ricotta (1/2 cup); or fortified, enriched nonfat or low-fat soy milk (1 cup).
>Choose no more than one serving of animal protein per day: Fish or shellfish are preferable over lean poultry, and choose lean poultry over lean red meat. A serving is about 3-1/2 oz cooked or the size of the palm of your hand and the thickness of a deck of cards.
Optimally, limit poultry to no more than one serving per week and red meat to no more than one serving per month. If you prefer red meat weekly, substitute delicious free-range, grass-fed bison in place of poultry.
Vegetarian options: Instead of animal protein, choose from: beans, peas, or lentils (2/3 cup); or tofu and other soy products (4 to 6 oz).
Beverages: Water (plain, bottled, low-sodium, mineral), hot grain beverages (coffee substitutes), low-sodium vegetable juices, and non-medicinal herbal teas (such as peppermint, rosehips or chamomile), and cocoa. Limit caffeinated beverages to one a day, making any additional choices decaffeinated, and choose tea (black or green) over coffee.
Alcoholic beverages: Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 to 1-1/2 oz of 80 proof liquor. Choose red wine over white wine, wine over beer and either over liquor.
Garnish/herbs: Culinary herbs are rich sources of many beneficial phytochemicals. Include at least 1 to 2 tsp. of dried herbs or 1 to 2 Tbsp. of fresh herbs each day.
Egg whites: Up to 7 per week.
Avocados, raw or dry roasted unsalted nuts and seeds: e.g. walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews and macadamia nuts. Limit to 2 oz (1/4 cup) daily.
If you want to lose weight: Go wild on vegetables. Limit calorie dense foods such as breads, crackers, cold cereals, fruit juices, dried fruits and nuts and seeds. Avoid refined sweeteners.
If your weight is fine: Celebrate! Eat as many whole grains, vegetables and fruits as you want.
What if you feel stuck and need to adjust your choices? Enter category 2: Caution - The Less, the Better. While "Caution" foods are not recommended, this list provides direction when food choices are limited.
Oils high in monounsaturated fat: e.g. canola, olive, avocado and peanut.
Oils high in polyunsaturates: e.g. walnut, soybean, flaxseed. Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed as all refined oils have the highest calorie density and are nearly 100% fat, thwarting your efforts to lose weight.
Refined sweeteners: For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 Tbsp. of fruit juice concentrate or 1 Tbsp. of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup.
Artificial sweeteners: While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan who are trying to lose weight. Limit intake to 3-6 packets per day. Sucralose (Splenda) appears to be the safest choice.
Salt and high-sodium foods, condiments: Avoid added salt, and highly salted, pickled and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1500 mg of sodium per day.
When faced with foods in the "Stop" category, search for "Go" and, if necessary, "Caution" foods. These "Stop" foods, due to their high content of saturated fat, hydrogenated fat, cholesterol and salt, will significantly compromise the goals of the Pritikin® Program.
Animal fats, tropical oils and processed refined oils: e.g. butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils and shortenings.
Meats: e.g. fatty meats, organ meats and processed meats (hot dogs, bacon and bologna).
Whole and lowfat dairy: (1% fat by weight or greater) e.g. cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream and yogurt.
Nuts: Coconuts.
Salt substitutes: Potassium chloride.
Miscellaneous: Egg yolks, deep fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.
Pritikin® Program — Demonstrated Results
The following are highlights of 30 years of clinical research, published in more than 100 prestigious medical journals, including the New England Journal of Medicine, Diabetes Care, JAMA, Circulation, and the Archives of Internal Medicine.
- Permanent weight loss is a goal of many guests attending the Pritikin Longevity Center. It has been well documented that the loss of excess body fat is significant as a result of following the Pritikin Program. Pritikin guests in need of weight loss shed 12 pounds and more within three weeks of starting the Pritikin Program. Archives of Internal Medicine, 151: 1389, 1991. Desirable lifestyle behavior is taught, helping ensure that weight loss benefits are lasting.
- In a study of 268 guests, 83% lowered their blood pressure enough to leave the Pritikin Program free of hypertension medication. Journal of Cardiac Rehabilitation, 3: 839, 1983. See also Circulation, 106: 2530, 2002.
- In a study of 652 participants, 39% of Type 2 diabetics on insulin left the Pritikin Program insulin-free; 70% of diabetics on oral agents left the Program free of such medications. Participants who continued the Pritikin Program stayed off the medications. Diabetes Care, 17: 1469, 1994.
- A five-year follow-up study of 64 participants entering the program in lieu of undergoing heart bypass surgery showed that 80% never needed surgery. 62% of those taking drugs for angina left the Pritikin Center® drug-free. Journal of Cardiac Rehabilitation, 3: 183, 1983. Using a similar approach, other scientists have confirmed that a very low-fat, near-vegetarian diet combined with regular exercise reversed clogged arteries. JAMA, 280: 2001, 1998.
- Analysis of 4,587 guests staying at the Pritikin Center for three weeks showed an average 23% drop in their cholesterol levels and an average 33% drop in triglycerides. Archives of Internal Medicine, 151: 1389, 1991; New England Journal of Medicine, 323: 1142, 1990.
- Studies showed that adopting the Pritikin Program cut key risk factors for breast, colon, and prostate cancer. Preventive Medicine, 17: 432, 1988; Nutrition, 7: 137, 1991; Journal of the National Cancer Institute, 86: 1419, 1994; Cancer, 76: 2491, 1995; Nutrition and Cancer, 31: 127,1998; Nutrition and Cancer, 38: 158, 2000; Journal of Urology, 166: 1185, 2001. The latest research provides groundbreaking data showing that the Pritikin Program induced prostate cancer cells to die. Prostate, 56: 201, 2003.
- The Pritikin Program helped control many risk factors for heart disease, including inflammatory markers like C-reactive protein, and improved coronary artery blood flow. American Journal of Cardiology, 69: 440, 1992; Circulation, 92: 197, 1995; Circulation, 106: 2530, 2002; Metabolism, 53: 377, 2004.
Sources Include:
- American Journal of Cardiology,
- Archives of Internal Medicine,
- Diabetes Care,
- Journal of Cardiac Rehabilitation,
- Journal of the National Cancer Institute,
- New England Journal of Medicine,
- Nutrition,
- Preventive Medicine.
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