seed, beans and lentils, hot peppers, nuts and seeds,
sprouts, and yogurt. Perricone’s anti-inflammatory
diet is the cornerstone of his beauty and health pro-
gram. Its core components are:
High-quality protein found in fish, shellfish, poultry,
and tofu.
Low-glycemic carbohydrates from fresh fruit and
vegetables, whole-grains, and beans.
Healthy fats from cold-water fish, especially wild
Alaskan salmon, nuts, seeds, and olive oil.
Eight to 10 glasses of spring water each day.
Beverages, such as green tea, that are rich in antioxidants.
Perricone says these foods and beverages act as
natural anti-inflammatories and help maintain normal
insulin and blood glucose levels. The following excerpt
is from the Perricone Website and explains why his
diet is anti-inflammatory and how it affects the aging
process.
‘‘Our cells use oxygen to produce energy and they
generate free radicals as a byproduct of this and many
other metabolic functions like circulation and diges-
tion. Free radicals are also produced by sunlight, toxins
such as pesticides, cigarette smoke and air pollution.
Free radicals are without question the central players in
the aging process. But there is another natural phenom-
enon that affects aging—inflammation. Not the red-
ness, swelling or irritation you may think of but
subclinical inflammation, which is not visible to the
naked eye, and takes place at the cellular level. What
is the relationship between free radicals and inflamma-
tion? When free radicals damage a cell, they cause
inflammation. Antioxidants scoop up free radicals, pre-
venting the cellular degeneration and production of
chemicals within the body that cause further
damaging.’’
The basic Perricone diet consists of five meals a
day: breakfast, lunch, dinner, and two snacks. Protein-
rich foods must be eaten before the rest of the meal.
It also recommends 20–30 minutes of exercise each
day. A sample one-day meal plan fromThe Perricone
Prescriptionis:
Breakfast: Three to four ounces of smoked salmon,
one-half a cup of slow-cooked oatmeal with two
tablespoons of blueberries, one teaspoon of slivered
almonds, and green tea or water.
Lunch: A four- to six-ounce broiled turkey patty,
lettuce and tomato, one-half a cup of three-bean
salad, and green tea or water.
Afternoon snack: Two ounces of sliced turkey or
chicken breast, four hazelnuts, and four celery sticks.
Dinner: Four to six ounces of broiled salmon, one
cup of lentil soup, a tossed green salad with olive oil
and lemon juice, one-half a cup of steamed spinach,
and green tea or water.
Bedtime snack: One hard-boiled egg, three celery
sticks, three red bell pepper strips, and three green
olives.Supplements, topical creams, and cost
One of the biggest criticisms—and drawbacks—of
the Perricone diet is the high cost of the more than two
dozendietary supplementsand topical creams Perri-
cone says people need as part of his diet plan for a
healthy and youthful appearance. The products can be
purchased through his company, N.V. Perricone,
M.D., Nutriceuticals. A 30-day supply of eight supple-
ments for his weight management program cost $195,
as of April 2007. Other brands of the supplements also
can be purchased at health food stores, vitamin shops,
and many pharmacies.
His recommended supplements includevitamins
A, B 1 ,B 2 ,B 3 ,B 5 ,B 6 ,B 12 , C, and E, folic acid,biotin,KEY TERMS
Antioxidants—Substances that inhibit the destruc-
tive effects of oxidation on cells.
Carbohydrates—An organic compound that is an
important source of food and energy.
Cholesterol—A solid compound found in blood
and a number of foods, including eggs and fats.
Dermatologist—A physician that specializes in
conditions of the skin.
Diabetes—A disease in which the blood glucose
(sugar) levels are too high and the body does not
make insulin (which helps regulate blood sugar) or
does not make or use insulin well.
Free radicals—A highly reactive atom or group of
atoms with an unpaired electron that can cause
oxidation in cells.
Glucose—A sugar produced in humans by the con-
version of carbohydrates, proteins, and fats.
Endocrinologist—A medical specialist who treats
diseases of the endocrine (glands) system, includ-
ing diabetes.
Glycemic index—A measure of the quality of car-
bohydrates in food.
Vegan—A type of vegetarian that excludes dairy
products and eggs from the diet.Perricone diet