Healthy Plate: Weight Loss Solution Strategies

6.5 min read
Healthy Plate: Weight Loss Solution Strategies

Your body needs a steady influx of over 70 essential nutrients, including vital elements, such as vitamins, minerals, proteins, carbohydrates and fats from food. But, which foods will help you reach your health and weight loss goals?

It’s not uncommon to feel overwhelmed by the conflicting information about food.

Martha Theran, MS, RD/RDN Registered Dietitian and Pritikin Educator

Why Food Is Important in Achieving Health Goals

Food is the cornerstone of your health. The food you eat offers your body building blocks to repair and maintain movement, create energy to perform optimally, and happy hormones to feel your best. With a tailored eating plan, you can design your own healthy plate, filled with satisfying, delicious foods that facilitate repair of damaged cells, and contribute to your overall well-being.

Why is Weight Loss a Struggle?

Navigating the complexities of carbohydrates, fats and proteins, and their impact on health and weight management can be incredibly confusing. More importantly, for many, the struggle continues as they do not realize successful weight loss involves more than what you eat.

Pritikin empowers you with the knowledge and habits necessary for long-term weight maintenance. Our focus on sustainable eating and mindset practices ensures that you can keep off the weight you lose, making your achievements a permanent lifestyle change.

Never Go Hungry

When you feel full and satisfied you can conquer cravings, manage body weight, enjoy more stable energy and mood. This makes weight loss easier. The best diets focus on foods that contain fiber, water and protein to help you feel fuller and more satisfied, while supporting weight loss and reduce risk of many lifestyle diseases.

The Best Diet for Weight Loss

One of the U.S. News & World Report’s Best Diets of 2024, the Pritikin Eating Plan It combines the best elements of the Mediterranean, DASH, Flexitarian and MIND diets, along with mindful techniques, skills and solutions.

Pritikin’s Eating Plan is the best program for weight management and disease prevention and management because it makes nutrition simple and personal, not a diet, with no restriction of food groups and no counting calories

Martha Theran, MS, RD/RDN Registered Dietitian and Pritikin Educator

The Pritikin Eating Plan

Curated through a collaboration of Pritikin’s Registered Dietitians, Medical Experts and Chefs, using science-based, proven strategies, the Pritikin Eating Plan helps you create your own tailored Healthy Eating Plate that is satisfying and palate-pleasing.

The Healthy Eating Plate

Simple, nutritious and delicious, your Healthy Eating Plate will help you achieve your health and weight loss goals.

Every Healthy Eating Plate includes:

  1. The proper amount of food to fuel your goals.
  2. Tailored foods to meet your health needs, cultural and taste preferences.
  3. Diversity, incorporating vegetables, fruits, beans, lentils, whole grains, healthy proteins and fats.

All nutrients have different roles in the body, synergistically working together to provide you with energy and elements your body needs for repair, performance, wellness, and longevity

Martha Theran, MS, RD/RDN Registered Dietitian and Pritikin Educator

Vegetables & Fruit

Nutrient-dense, delicious and satisfying, let vegetables be the star of your plate. Sources of vitamins, minerals and fiber. Studies show eating more vegetables, fruits and other fiber-rich plant foods promote healthy, sustainable weight loss.

Complex Carbohydrates

As the body’s primary source of energy, you need carbohydrates. Over consumption of simple carbohydrates (processed foods) is the leading cause of weight gain. Vitamins, minerals and fiber are provided by complex carbohydrates, which include:

  • Whole Grains
  • Root Vegetables
  • Legumes, Beans, Lentils
  • Fruit

Healthy Protein

With healthy protein on your plate, there’s improvements in appetite, energy metabolism and calorie intake helping support your weight loss goals. In fact, research proves consuming more healthy protein promotes healthy weight loss – the type of weight loss where fat mass declines while lean body mass is preserved.

Limited Healthy Fats

Fat is important. It transports vitamins A, D, E and K in the body, while providing lubrication, insulation and protection for organs. Healthy fats, such as omega fatty acids, lower risk of heart disease. Alternatively, trans fats in snack foods, pastries and fried foods increase risk of heart disease.

Drink more water to support your weight loss goals: thirst can commonly be confused with hunger. Plus, mild dehydration can cause fatigue, and a lack of stamina. You can increase your energy by drinking more water. Remember that soups, salads, fruits and vegetables are also sources of water.

The Power of Mindful Eating

Factors such as portion size, eating pace, eating patterns, environmental and physical cues can profoundly influence food choices and overall health. When you cultivate a more balanced and fulfilling relationship with food it’s easier to achieve your weight and health goals.

We teach intuitive mindful eating approach, provide practical tips and strategies – encourage guests to look at food as a nourishing experience.”

Lon Ben-Asher, MS, RD, LD/N Registered Dietitian and Pritikin Educator

Get Results: Proven Weight Loss Support

The scientifically proven weight loss programming at Pritikin offers a positive environment, where guests master skills (shopping, cooking, physical exercise movements) and strategies (mindful eating, hunger cues, stress management) to sustain these habits for life. Pritikin experts support and encourage you every step of the way – even back at home.

From hands-on culinary experiences to lunches with experts, at Pritikin we empower you to make lasting lifestyle behavioral changes that promote overall health and well-being.

Martha Theran, Registered Dietitian and Pritikin Educator

A Transformative Weight Loss Retreat

A stay at Pritikin is more than a gourmet culinary experience, it positively alters your relationship with food. Experience how quickly good food changes your body.

You will not regret it. It will change your health, forever

Lon Ben-Asher, MS, RD, LD/N Registered Dietitian and Pritikin Educator
All Inclusive Health Resort In Miami Florida

Learn More About Pritikin


  • Frontiers in Nutrition 2023 Apr 17; 10.
  • Nutrients 2020 Jul; 12(7): 1919.
  • Nutrients 2018 Nov; 10(11): 1626.
  • Journal of Nutrition 2019 Oct; 149(10): 1742-1748.
  • American Journal of Clinical Nutrition 2015 Jun; 101(6):1320S-1329S.
  • Journal of Obesity and Metabolic Syndrome 2020 Sep 30; 29(3): 166-173.
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Are you taking or considering a medication for weight loss?

Combining the Pritikin Program with Semaglutide or other weight loss medications could potentially speed up weight loss, reduce side effects, preserve lean body mass, and support long-term metabolic health.