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Aventura, FL, April 19 - Controversy surrounding Americans’ lack of appetite for the just released USDA Food Guidance System doesn’t surprise the doctors and dietitians at the Pritikin Longevity Center in Aventura, Florida. we’ve heard it all before – 30 years ago to be exact, when the Center first opened its doors to people plagued by such chronic illness as heart disease, obesity, diabetes and hypertension. The Pritikin Center was a pioneer in the promotion of a “nutrient-dense and energy-balanced approach to eating” – now buzz words of the new USDA Food Guidance System.
Today, the Center boasts a wealth of scientific evidence from more than 100 published studies in peer reviewed journals such as the New England Journal of Medicine showing that the Pritikin lifestyle can indeed help people achieve: healthy, long-term weight loss; dramatic reductions in virtually all heart disease risk factors; lowering of blood pressure to normal, medication-free levels; and reductions in blood sugar so significant that many diabetics no longer require medications or insulin injections.
“The Pritikin Program was the first to show that a diet and exercise program could help prevent the leading causes of death in the United States,” states Paul Lehr, the Center’s President and son of one of the original founders, renowned cardiologist David Lehr. “Not surprisingly, the new USDA Food Guidance System mirrors the Pritikin approach, which has always been positioned as a lifestyle commitment – rather than a short-term fix for weight or health issues. “
The Pritikin Program does not focus on individual food components like fat or carbohydrates or protein. Rather, it recommends healthy, nutrient-rich foods from all food groups to help people lose excess weight and build long-lasting health. In line with the 2005 U.S. Dietary Guidelines, the Pritikin Program advises that people center their diet on a wide range of fiber-rich, unrefined carbohydrates like fruits, vegetables, and whole grains and, in addition, consume moderate amounts of protein from lean sources like white meat poultry and seafood. To curb America’s unprecedented epidemic of high blood pressure, Pritikin also curbs sodium intake.
“We base our nutritional recommendations on the preponderance of scientific evidence showing that adopting patterns of eating like those recommended by Pritikin and the USDA Food Guidance System can significantly lower the incidence of heart disease and promote long-lasting, energy-filled health,” states Jeff Novick, RD, Director of Nutrition for the Pritikin Center. “Our approach can help Americans make smart choices from every food group, get the most nutrition out of calories consumed, and help them find the right balance between food and physical activity.”
Family Program Addresses Childhood Obesity
Today, Pritikin continues to pioneer lifestyle programs that address health issues important to the American public. Several years ago, in response to the rise in childhood obesity and studies showing that having parents involved helps children, under age 12, lose significantly more weight than if parents are not involved, the Pritikin Center introduced a family program to allow youngsters and their parents to experience the benefits of the Pritikin Center together.
In a report presented at the American Heart Association's 2004 national conference on Cardiovascular Disease Epidemiology and Prevention, Dr. James Barnard of UCLA noted that, after 13 days, children, ages 9-16, attending the program lost an average of nearly 8 pounds. The young people also decreased their level of LDL, the “bad” cholesterol, by an average of 34.2 percent, dropped their triglyceride amounts by 42.9 percent and cut insulin levels by 31 percent.
The Pritikin Pyramid
The Center recently released a Pritikin Food Guidance Pyramid to help people take advantage of the proven health benefits of following the Pritikin lifestyle.
The Pritikin Pyramid embodies the philosophy and nutritional approach first developed in the 1950s by Nathan Pritikin, an engineer who became interested in nutrition after he was diagnosed with heart disease at a very young age. After studying cultures from around the world that had a low incidence of heart disease, Pritikin adapted their diets to American tastes. Though Pritikin had been diagnosed with advanced heart disease at age 41, when he died of complications related to leukemia at age 70, the autopsy report, published in the New England Journal of Medicine, showed that he had actually reversed the heart disease and plaque build up in his arteries and that his arteries were “as soft and pliable as a teenager’s.”
About Pritikin Center
The Pritikin Longevity Center & Spa is a health resort in Aventura, Florida, where guests come from all over the world to achieve unparalleled health and weight-loss results. More than 90,000 have attended the one- and two-week lifestyle-change programs at the Pritikin Longevity Center. The Pritikin Program, simple yet stunningly remarkable in its benefits, focuses on daily exercise and an eating plan based on natural, whole foods like fruits, vegetables, whole grains, seafood rich in omega 3s, and limited lean meat.
FACT SHEET
Pritikin Lifestyle Approach
Among diet and weight loss programs available, the dining system offered at the Pritikin Center closely mirrors several guidelines set forth in the 2005 Dietary Guidelines for Americans. However, the Pritikin eating plan goes even further in some of its recommendations to help consumers gain even greater health payoffs. For example, the Pritikin Program advises that virtually all grains Americans eat be whole grains, while the USDA recommends Americans choose whole grains “whenever possible.” Diets rich in whole grains have been proven to reduce the risk of cardiovascular disease and type 2 diabetes and help with weight control.
Sodium recommendations on the Pritikin Program also go further than the 2005 Dietary Guidelines. The Dietary Guidelines advise Americans to limit sodium consumption to less than 2,300mg of sodium daily; Pritikin recommends less than 1,500mg daily because large, federally-funded studies have found that the biggest reductions in blood pressure occur in people eating 1,500mg of sodium or less daily. In a country like the U.S., where 90% of all citizens can expect to be diagnosed with high blood pressure during their lifetime, the more we can lower sodium intake, the better.
Here is the Pritikin Food Guidance Pyramid recommendation for a 2,000 calorie-a-day lan:
GO Foods
Eat a Diet Rich in Unrefined Complex Carbohydrates--At least 5 servings a day of whole grains (wheat, oats, rye, brown rice, barley, millet) and no more than one as refined grains.
Eat a Wide Range of Colorful Vegetables -- At least 4 servings a day, from primarily seasonal, fresh options including broccoli, tomatoes, carrots, dark leaf lettuces, asparagus, squash. If fresh is not available, frozen vegetables with no added sauces can be used; canned vegetables are not recommended.
Eat Plenty of Fruit –At least 4 servings a day should be from fruit. Only one per day should be from fruit juice. A serving of fruit equals one piece whole or half-cup 100% fruit juice.
Choose Two Nonfat or low-fat Calcium-Rich Foods Daily – For strong bones and for the minerals that help control blood pressure, two servings of nonfat milk, yogurt or fortified soymilk; nonfat cheese.
One Serving of Protein Per Day -- Fish or shellfish is recommended over protein from meat or poultry. A serving of meat, fish or poultry is 3.5 ounces cooked or about the size of a deck of cards or palm of your hand.
Vegetarian alternatives are encouraged over animal-based foods. Choose from beans, peas, lentils, tofu or other soy products as substitutes for meat, fish or poultry. Free-range and/or grass-fed poultry and beef products are recommended for their reduced fat content and the beneficial fatty acids that they have over conventionally bred livestock.
Egg whites are recommended as well, up to 7 per week.
Garnishes—Use herbs and spices to garnish foods to add flavor without calories or added sodium. Include at least 1-2 tsp of dried herbs or 1-2 Tbsp fresh daily.
Choose Healthy Fats—The fats on the Pritikin Plan should come fromhealthy foods such as avocados, walnuts, flaxseeds, almonds, pumpkin seeds, and other nuts. Limit nuts to 2 oz or (1/4 cup) per day.
Hydrate Wisely—Water (plain, bottled, low sodium, mineral), hot grain beverages (coffee substitutes), low sodium vegetables juices, and herbal teas and cocoa are recommended. Caffeinated beverages should be limited to one a day, and choose tea (black or green) over coffee.
Alcoholic Beverages—Women should limit alcohol to up to 4 drinks per week; men, up to 7 drinks per week. A drink equals 5 oz wine, 12 oz beer or 1 1/2 oz distilled spirits.
Caution—Less is Better
Oils--All oils are limited due to their high calorie value. No more than 2 teaspoons per day are allowed. The best options are canola, olive, avocado or peanut oils. Other oils that are recommended include walnuts, soybean and flaxseed.
Artificial Sweeteners---Limit yourself to 3-6 packets per day, and sucralose (Splenda) is preferred. Condiments--To keep sodium in check to no more than 1,500 mg per day, added salt, and salted, pickled or smoked foods and condiments are limited.
Stop - Stay Away from These foods
Added Sugars, HighFructoseCorn Syrup --. The only sweeteners allowed are 2 Tbsp fruit juice concentrate or 1 Tbsp of barley malt, corn syrup, rice syrup.
Rich Desserts, Candies Fried Foods, Eggs -- These foods are all excluded on the Pritikin Plan.
Salty, processed Food -- The Pritikin Plan emphasizes, natural whole foods. Foods that are processed and salt-rich are excluded, including any salty snacks, pickled or smoked products.
Whole and low-fat dairy products -- unless a dairy product is nonfat, avoid it.
Fatty Meats -- Any fried foods, processed meats like hot dogs, bacon or deli meats.
Animal Fats and Tropical Oils -- Butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetables oils and shortenings.
Physical Activity
The Pritikin Plan also focuses on getting daily activity from aerobic exercise and strength training. The optimal goal is 60 minutes a day, 6 days a week or more than 10,000 steps a day on a pedometer, or about 5 miles a day of walking.
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