Pritikin Diet

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What is the Pritikin Diet

The Pritikin diet was developed in the late 1950s by Nathan Pritikin (founder of the Pritikin Longevity Center in California).
The Pritikin diet was initially developed as a program to prevent heart disease and is a low fat high fiber diet.

The Pritikin diet includes regular exercise, with a minimum of a 45 minute walk per day.

Diet is based upon choosing meals that contain 400 Calories or less per pound. This method is easier than calorie counting but requires some mathematical approximation.
Processed foods such as pasta and white bread are eliminated in favor of whole grains while most fats are exchanged for fruits and vegetables.
The diet is mainly vegetarian and there is no need to restrict portion sizes.

The Pritikin Plan is based on eating a particular number of servings of each group of foods as follows:

• At least five ½-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 ½-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), high-sodium 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 how to limit them to reasonable amounts. Animal fats, processed meat, dairy products not made with non-rat milk, egg yolks, salty snacks, cakes, cookies, fried foods and similar high-calorie choices are forbidden.

More information
You can find more information on the website: www.pritikin.com

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