Pritikin Diet & Eating Plan

Below is a quick summary of the Pritikin Diet. For all the details, scroll down to the section entitled “Food Choices For a Lifetime Of Good Health.”
The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. Click on the “GO” tab for these foods.

“CAUTION” and “STOP” foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

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“GO” Foods on the Pritikin Diet include:

• Fruits
• Vegetables
• Whole Grains like whole-wheat bread, brown rice, whole-wheat pasta, and oatmeal
• Starchy Vegetables like potatoes, corn, and yams
• Legumes such as beans (like black beans, pinto beans, and garbanzo beans); peas; and lentils
• Lean Calcium-Rich Foods such as nonfat dairy milk, nonfat yogurt, and fortified soymilk
• Fish (a rich source of omega-3-fatty acids)
• Lean Sources of Protein (very low in saturated fat) such as skinless white poultry; lean red meat like bison and venison; and plant sources of protein, such as legumes and soy-based foods like tofu and edamame (soybeans)

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods.
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“CAUTION” (less is better) foods include:

• Oils
• Refined Sweeteners such as sugar, corn syrup, and honey
• Salt
• Refined Grains such as white bread, white pasta, and white rice

“CAUTION” foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.
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“STOP” (none is optimal) foods include:

• Saturated-Fat-Rich Foods such as butter; tropical oils like coconut oil; fatty meats; and dairy foods like cheese, cream, and whole/low-fat milk
• Organ Meats
• Processed Meats such as hot dogs, bacon, and bologna
• Partially Hydrogenated Vegetable Oils
• Cholesterol-Rich Foods like egg yolks

“STOP” foods on the Pritikin Diet are those that have been proven to substantially increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.
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Food Choices For a Lifetime Of Good Health

GO | Recommended Foods

Beverages

Water (plain, bottled, low-sodium, mineral); hot grain beverages (coffee substitutes); non-medicinal herbal teas (such as peppermint, rosehips, and chamomile); and cocoa – up to 2 tablespoons per day (use non-alkali processed cocoa). You do not have to drink large amounts of water daily. Simply drink when thirsty.

Caffeinated Beverages

If you choose to drink caffeinated beverages, we recommend green or black tea over coffee because of tea’s many health benefits. We also recommend moderation: no more than 400 mg of caffeine daily (the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea).

Coffee, both regular and decaf, does contain chemicals (diterpenes) that may modestly raise LDL cholesterol. However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated.

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 1½ oz of 80 proof liquor.  Choose red wine over white wine, wine over beer, and either over liquor.

Herbs

Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.

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 to lose weight. Limit intake to no more than 10 to 12 packets per day. Sucralose (Splenda) and stevia (brand names include SweetLeaf and Truvia) appear to be the safest choices.

If Your Weight Is Fine

Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day.

CAUTION | The Less the Better

While “Caution” foods are not recommended, this list provides direction when food choices are limited.

Refined Fats & Oils

Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed, especially if you’re trying to lose weight, because oils have the highest calorie density of any food or ingredient.

Refined or Concentrated Sweeteners

For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon 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.

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 1200 to 1500 mg of sodium per day, depending on age.  It’s one of the most important things you can do to lower blood pressure.

Refined Grains

Limit as much as possible foods containing refined grains (such as white pasta, white bread, and white rice).

STOP | Think About It First

When faced with foods in the “Stop” category, search for choices in the “Go,” and, if necessary, “Caution” foods. “Stop” foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals.  Be wary of headline-grabbing media stories that suggest otherwise.  Unfortunately, the typical American diet is largely made up of “Caution” and “Stop” foods.

Limit the following choices to less than once per month. None is optimal.

Animal Fats, Tropical Oils, and Processed Refined Oils

Such as butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils, and shortenings.

Meats

Such as fatty meats, organ meats, and processed meats (hot dogs, bacon, and bologna).

Whole and Low-Fat Dairy

All cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream, and yogurt, unless fat-free and low in sodium.

Nuts

Coconuts.

Salt Substitutes

Potassium chloride.  Learn more about salt substitutes.

Miscellaneous

Egg yolks, deep-fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.

Food Education at the Pritikin Longevity Center

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you aren’t losing your mind while you’re losing weight. There’s no calorie counting, no deprivation, and no hunger. Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious.

Each day, wellness education workshops and cooking classes led by Pritikin’s nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:
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• Eating On the Go
• Restaurant Dining
• Smart Supermarket Shopping
• Healthy No-Cook Recipes
• Gourmet Entertaining

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Learn More About The Healthiest Foods On Earth