At the time Pritikin developed his diet, his concepts
seemed quite radical. However Pritikin was
ahead of his time, and today, despite a few controversies,
most of his principles have been incorporated into
advice given on how to reduce the risk of developing
cardiovascular disease by mainstream organizations
such as the American Heart Association.
The Pritikin Plan is a diet that is high in whole
grains and dietary fiber, low in cholesterol, and very
low in fats. Fewer than 10% of calories come from
fats. This is much lower than the average twenty-first
century American diet, in which about 35% of calories
come from fats. It is about half the amount of fats
recommended in the federal Dietary Guidelines for
Americans 2005. The diet is also lower in protein
than suggested in the federal guidelines.
However, in
general, the Pritikin Plan reflects many recommendations
in the Dietary Guidelines for Americans 2005. It
results in low calorie, nutritionally balanced meals. In
addition, the Pritikin plan calls for 45 minutes daily of
moderate exercise such as walking, another recommendation
in line with mainstream medical advice.
The newest version of the Pritikin Plan calls for
avoiding foods that are calorie dense. These are foods
that pack a lot of calories into a small volume of food
(e.g. oils, cookies, cream cheese). Instead, Plan followers
are encouraged to choose low-calorie foods
that provide a lot of bulk (e.g. broccoli, carrots,
dried beans).
This way, dieters can eat a lot of food
and feel full without taking in a lot of calories. The
plan does not limit the amount of healthy fruits and
vegetables a dieter can eat, and it suggests that dieters
divide their food among five or six smaller meals during
the day.
The Pritikin Plan is based on eating a particular
number of servings of each group of foods as follows:
-at least five 1/2-cup servings of whole grains such as
wheat, oats, and brown rice or starch vegetables such
as potatoes, and dried beans and peas. Refined grain
products (white flour, regular pasta, white rice) are
limited to two servings daily, with complete elimination
of refined grain products considered optimal.
-at least four 1-cup servings of raw vegetables or 1/2-
cup servings of cooked vegetables. Dark green, leafy,
and orange or yellow vegetables are preferred.
-at least three servings of fruit, one of which can be
fruit juice.
-two servings of calcium-rich foods such as nonfat
milk, nonfat yogurt or fortified and enriched soymilk.
-no more than one 3.5 cooked serving of animal protein.
Fish and shellfish are preferred. Lean poultry
should optimally be limited to once a week and lean
beef to once a month. This diet is easily adapted to
vegetarians by replacing animal protein with protein
from soy products, beans, or lentils.
no more than one caffeinated drinks daily. Instead
drink water, low-sodium vegetable juices, grain-based
coffee substitutes (e.g. Postum) or caffeine-free teas.
-no more than four alcoholic drinks per week for
women and no more than seven for men, with red
wine preferred over beer or distilled spirits.
-no more than seven egg whites per week
-no more than 2 ounces (about 1/4 cup of nuts) daily
Other foods such as unsaturated oils, refined sweeteners
(e.g. concentrated fruit juice, corn syrup), highsodium
condiments (e.g. soy sauce), and artificial sweeteners
(e.g. Splenda) are ‘‘caution’’ foods. They are not
recommended, but if they are used, the Plan gives guidance
in howto limit them to reasonable amounts.Animal
fats, processed meat, dairy products not made with nonrat
milk, egg yolks, salty snacks, cakes, cookies, fried
foods and similar high-calorie choices are forbidden.
The Plan also calls for at least 45 minutes of
moderate exercise daily such as walking. People who
check into the Longevity Center receive a personalized
exercise program after a physician gives them an
examination. This doctor follows their progress while
at the center and makes a written report at the end of
their stay that they can take home to their personal
physician. People who do not visit the Longevity Center
can receive support and inspiration through the
Plan’s extensive Web site. Pritikin has also developed
a Family Plan aimed at families with obese children.
Unlike many diets, the Pritikin Plan never claims
that a person will lose a certain amount of weight
within a certain length of time. People who follow
the Plan, which is a low calorie diet, do lose weight
and keep it off so long as they stay on the plan. However,
the Plan is primarily intended to cause changes in
lifestyle that will promote heart health for a lifetime.
