All the lip-smacking flavors of beef chili but WITHOUT the mega-doses of saturated fat and sodium.

Why stiffen your arteries with the mega doses of sodium and fat in typical fast food fries (a small bag can have up to 160 milligrams of sodium and 11 grams of fat) when you can enjoy the vinegary tartness and garlic-onion crunch of Pritikin Roasted Potato Wedges for zero milligrams of sodium and zero grams of fat?

Here's Mediterranean-style eating at its very best, a recipe full of super-nutritious veggies and herbs. Our Penne Pasta in Fresh Herb Sauce is a tasty alternative to the white-flour, oil-drenched, salt-packed entrees that dominate most Italian restaurant menus in the U.S.

What a delectable combination of apples, pineapples, rum, and more!

Chef Anthony's Eggplant and Pepper Stew is a guest favorite at the Pritikin Center. The eggplant adds a nutty flavor to this hearty stew.

Enjoy this simple sauce as a topping for your favorite dessert or fruit.

Learn all about doing a PSMF Protein Sparing Modified Fast as made popular by Maria Emmerich. From possible benefits of PSMF to a meal plan, my own experience with weight loss, Keto and PSMF, Macros as well as others who did PSMF with me. Are you ready to kick start weight loss by eating lean meat,

Serve with colorful, cut-up veggies like radishes, cherry tomatoes, carrot sticks, jicama sticks, and broccoli florets. Plus, pick up bags of baked, low-sodium tortilla chips. Good choices include Guiltless Gourmet and Garden of Eatin' Baked Yellow Chips.

Here's a salad dressing bursting with fresh lemony-basil flavors, and so easy to blend up! To seed a cucumber, simply peel and cut in half lengthwise. Then, with a teaspoon, scoop out seeds and discard. You can find xanthum gum and guar gum, both natural thickeners, in health food stores and often in the flour/baking aisles of regular grocery stores.

Here’s guilt-free pleasure! Loads of dreamy, chocolately flavor enhanced with banana, cinnamon, and nutmeg, but with zero sugar and zero artery-clogging saturated fat.

Get loads of Caesar flavor, but for a fraction of the calories of regular dressing. For example, Newman’s Own® Caesar Dressing tallies up 150 calories per 2-tablespoon serving (and who’s eating just 2 tablespoons?). A serving of Pritikin Caesar Dressing is just 10 calories.

Learn all about doing a PSMF Protein Sparing Modified Fast as made popular by Maria Emmerich. From possible benefits of PSMF to a meal plan, my own experience with weight loss, Keto and PSMF, Macros as well as others who did PSMF with me. Are you ready to kick start weight loss by eating lean meat,

Here’s something semi-Pritikin for guests at your party who crave "creamy" but don’t need to go as low (in terms of both health and flavor) as Velveeta.

Here's a show-stopper for your next dinner party. A Mediterranean-style symphony of roasted tomatoes, shiitake mushrooms, basil and more, all rolled within chicken breasts. A fantastic blend of gourmet eating and good health.

FOOD FOR LIFE The Pritikin Diet & Eating Plan Enjoy a superabundance of healthy, delicious foods without ever feeling hungry! There is nothing extreme about the Pritikin Diet except that it is extremely healthy. In more than 100 studies published in peer-reviewed medical journals, the Pritikin Program of Diet and Exercise has been found to not only promote weight loss but also prevent and control many of the world’s leading killers, including diabetes, hypertension, and heart disease. An Overview of the Pritikin Diet 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. “GO” FOODS “CAUTION” FOODS “STOP” FOODS “GO” FOODS “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) Rule of Thumb: The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. “CAUTION” FOODS “CAUTION” Foods on the Pritikin Diet 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 Rule of Thumb: “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. “STOP” FOODS “STOP” Foods on the Pritikin Diet include: Oils Refined Sweeteners such as sugar, corn syrup, and honey Salt Refined Grains such as white bread, white pasta, and white rice Rule of Thumb: “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. Food Choices for a Lifetime of Good Health “GO” | Recommended Foods Unrefined Complex Carbohydrates​ 5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion. Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that “white” does not necessarily mean “unhealthy.” There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt. VEGETABLES 5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. You’ll just naturally eat fewer calories, and shed excess weight. FRUIT 4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And don’t believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikin’s fruit-rich diet. Dairy and/or Dairy Substitutes 2 servings daily of dairy foods and/or dairy substitutes. For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable. For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cow’s milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat. For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat. Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh. “GO” | Protein-Rich Animal Foods FISH, POULTRY, LEAN MEAT No more than 1 serving per day. A serving is about 3½ to 4 ounces cooked (the size of a deck of cards). Below are fish/poultry/meat choices rated from “Best” to “Poor”: Best: Omega-3-rich fish (such as salmon, sardines, herring, mackerel, and trout). Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties. Good: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops). Satisfactory: Crustaceans (shrimp, crab, lobster),Poultry (white meat, skinless),Game meat (bison, venison, elk), optimally free-range and grass-fed. Poor: Red meat (beef, pork, veal, lamb, goat). For all red meat choices, select cuts that are under 30% fat. For optimal heart-health results, limit “Satisfactory” choices to no more than 1 serving per week and “Poor” choices to no more than 1 serving per month. EGG WHITES Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol. “GO” | Protein-Rich Plant-Based Foods Legumes like beans, peas, and lentils Soy products like tofu and edamame For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet. “GO” | Miscellaneous Foods (+Weight Loss Tips) 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. If You Want To Lose Weight Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! They’re among the best foods for weight loss. Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. You’ll find it much easier to feel full and satisfied – and curb hunger – if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods are low in calorie density. You’ll eat more – and weigh less. Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables. 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 & 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 & 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.…

Slow but oh-so-good cooking. That's what this vegetarian chili’s all about. Want to add leftover shredded roasted chicken or turkey breast? Go right ahead. Poultry- or veggie-style, it’s a wonderful one-pot dish.

These cookies are pretty amazing because they have absolutely no butter or margarine, but lots of wonderful cookie-style chewiness. Sure, they’re not Oreos, but pop one in your mouth when you’re craving a cookie, and they just might do the trick!

Serve corn dip with vegetable sticks or whole-wheat tortilla chips. Or, mix corn dip with cooked potatoes for a delicious, creamy side dish.

Watch out for store-bought "light" dressings. They may be light on calories, but sodium counts can be scary. A serving of Wishbone’s Light Italian Dressing, for example, has 340 mg of sodium. That’s the same as a large bag of McDonald’s French Fries! Our Pritikin dressing has 0 sodium. Start dinner with a big leafy green salad. Toss in other low-calorie-dense delights you may have on hand, like sliced cucumber and tomatoes, and certainly, experiment with more creative season-fresh choices like winter arugula, persimmons, even fruit like pears. The more fresh salad you eat, the less room there is for calorie-dense fare! Do be mindful of the salad dressing you’re using. It can make or break your weight-loss goals. Pour gobs of fat-laden dressing on a salad and you’re eating the caloric equivalent of a double cheeseburger. Pritikin’s Horseradish-Balsamic Vinaigrette is very low in calories and so simple to make.

Double or triple the recipe for a great potluck party side dish. On busy weeknights, it's also wonderful to have on hand in the fridge. Scoop some of your black bean salad into a whole-wheat tortilla, or blend with some crispy Romaine lettuce for a really big-sized salad. Enjoy with some fresh corn on the cob.

The Modified Atkins Diet (MAD) is a less restrictive version of the ketogenic diet. According to a study by Eric H Kossoff from The Johns Hopkins Hospital, it

If you want a snack or meal idea that's both filling and slimming, you really can't beat this Barley Vegetable Soup. Plus, research has found that barley helps lower cholesterol levels. And you'll love barley's slightly nutty, earthy flavor.

Be creative! Feel free to forge new fusions. Do you prefer balsamic over red wine vinegar? Go for it! Did you just pick up gorgeous strawberries from the market? Use them instead of oranges for this salad. It’s all about discovering new taste treats!

Creamy, mashed potatoes are the perfect side dish to a number of entrees. These spuds are a great way to get fiber and other nutrients from complex carbohydrates, yet when they're loaded with heavy cream it can quickly diminish their value. This winter, try out one of Pritikin's most popular recipes.

Here are 6 healthy dinners that keep home cooking real simple but also deliver loads of nutritious, whole food goodness. They're great for weight loss, too.

Are you a diabetic looking for 30 weeknight meals that are healthy? Well, we've got you covered. Check out all 30 EASY diabetic friendly recipes below!

Hate recipes with a long ingredient list? Me too. Continue reading for my favourite Healthy Dinner Recipes Using 6-Ingredients or Less. Healthy Dinner Recipes Using 6-Ingredients or Less I used to hate the thought of using recipes because it seemed like everything I tried to cook required a million ingredients that

Are you a diabetic looking for 30 weeknight meals that are healthy? Well, we've got you covered. Check out all 30 EASY diabetic friendly recipes below!

Get reliable, low-sugar, gluten-free, dairy-free recipes that limit glycemic load. Designed for busy women, with limited time to cook, these are the kinds of recipes you need to take back control of your health and fertility. Put good nutritional principles into practice and beat PCOS.

You’ll love the sweet, crunchy nuttiness of this Wheat Berry Salad. And its dressing has absolutely no oil, added salt, or added sugar. It’s a feast for both taste buds and health!

FOOD FOR LIFE The Pritikin Diet & Eating Plan Enjoy a superabundance of healthy, delicious foods without ever feeling hungry! There is nothing extreme about the Pritikin Diet except that it is extremely healthy. In more than 100 studies published in peer-reviewed medical journals, the Pritikin Program of Diet and Exercise has been found to not only promote weight loss but also prevent and control many of the world’s leading killers, including diabetes, hypertension, and heart disease. An Overview of the Pritikin Diet 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. “GO” FOODS “CAUTION” FOODS “STOP” FOODS “GO” FOODS “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) Rule of Thumb: The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. “CAUTION” FOODS “CAUTION” Foods on the Pritikin Diet 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 Rule of Thumb: “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. “STOP” FOODS “STOP” Foods on the Pritikin Diet include: Oils Refined Sweeteners such as sugar, corn syrup, and honey Salt Refined Grains such as white bread, white pasta, and white rice Rule of Thumb: “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. Food Choices for a Lifetime of Good Health “GO” | Recommended Foods Unrefined Complex Carbohydrates​ 5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion. Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that “white” does not necessarily mean “unhealthy.” There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt. VEGETABLES 5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. You’ll just naturally eat fewer calories, and shed excess weight. FRUIT 4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And don’t believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikin’s fruit-rich diet. Dairy and/or Dairy Substitutes 2 servings daily of dairy foods and/or dairy substitutes. For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable. For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cow’s milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat. For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat. Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh. “GO” | Protein-Rich Animal Foods FISH, POULTRY, LEAN MEAT No more than 1 serving per day. A serving is about 3½ to 4 ounces cooked (the size of a deck of cards). Below are fish/poultry/meat choices rated from “Best” to “Poor”: Best: Omega-3-rich fish (such as salmon, sardines, herring, mackerel, and trout). Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties. Good: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops). Satisfactory: Crustaceans (shrimp, crab, lobster),Poultry (white meat, skinless),Game meat (bison, venison, elk), optimally free-range and grass-fed. Poor: Red meat (beef, pork, veal, lamb, goat). For all red meat choices, select cuts that are under 30% fat. For optimal heart-health results, limit “Satisfactory” choices to no more than 1 serving per week and “Poor” choices to no more than 1 serving per month. EGG WHITES Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol. “GO” | Protein-Rich Plant-Based Foods Legumes like beans, peas, and lentils Soy products like tofu and edamame For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet. “GO” | Miscellaneous Foods (+Weight Loss Tips) 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. If You Want To Lose Weight Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! They’re among the best foods for weight loss. Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. You’ll find it much easier to feel full and satisfied – and curb hunger – if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods are low in calorie density. You’ll eat more – and weigh less. Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables. 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 & 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 & 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.…

WHOLE GRAIN: DAIRY: FRUITS: VEGETABLES: SPICES AND HERBS: MISCELLANOUS: PROTEINS: CONDIMENTS: