The Okinawa diet is based upon the dietary practices of indigenous people of islands southwest of Japan who, on average, live longer than other known cultures in the world. In addition to healthy eating habits, the Okinawans' supreme health and longevity derive from environmental, lifestyle and genetic factors. The Okinawans' emphasis on spirituality and gratitude may also contribute. To reap maximum benefits of Okinawan dietary principles, seek specified guidance from a qualified health care professional.
Function
In Okinawan culture, food functions as fuel for daily activities and physical health. The Okinawans are "masters at adopting useful aspects of the cultures they encounter," according to a "Today's Dietitian" article by Rita E. Carey, published in June 2005. In this way, the Okinawa diet may guide you toward consuming available, locally grown and natural foods. Since the diet is nutrient-rich and low in saturated fat and processed foods, you may also follow the diet for improved heart health, for weight loss or for the longevity benefits the diet is known for.
Guidelines
While living precisely like the Okinawans may not be feasible -- unless you actually live there -- you can incorporate Okinawa diet principles into your own. Authors of "The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health --- and How You Can Too," Bradley J. Willcox, D. Craig Willcox and Makoto Suzuki, suggest eating a variety of foods, namely from plant-derived sources, including five-plus servings of fruits and/or vegetables daily. In addition, limit processed foods and incorporate complex carbohydrate sources, such as whole grains, into most of your meals. The Okinawans also consume more healthy fats, such as omega-3 fatty acids, than Western cultures. To obtain benefits of healthy fats, replace fried foods, butter, margarine, red meat and processed foods with nuts, seeds, plant-based oils and fatty fish, such as salmon.
Optimal Foods
While most natural foods suit an Okinawan dietary lifestyle, certain foods may provide exceptional benefits. Consuming a primarily plant-based diet, high in antioxidants -- nutrients that help your body defend itself from disease -- can enhance the typical Americans diet immensely. Top sources of antioxidants include berries, cherries, citrus fruits, red grapes, kiwifruit, cantaloupe, tomatoes, leafy greens, Brussels sprouts, bell peppers and broccoli. For improved cardiovascular health and weight control, consume intact whole grains, such as steel-cut oats, long-grain brown rice, wild rice, pearled barley, quinoa and popcorn, which mellow your appetite by digesting slowly. For omega-3 fatty acids and reduced risk for cardiovascular disease, the American Heart Association recommends eating 3.5 oz. of fatty fish, such as albacore tuna, salmon, herring, lake trout, flounder and sardines, each week. Swap soft drinks and juices with water and green or jasmine tea -- staples of the Okinawa diet -- for reduced sugar intake and increased antioxidant benefits.
Dietary Habits
Western cultures tend to eat excessive amounts of food and eat quickly. Willcox, Willcox and Suzuki recommend adopting the Okinawans' mindful eating behaviors by taking time to appreciate your food and slowing your eating pace. Do your best to eliminate distractions, such as TV noise, during meals, and eat sitting down in a pleasurable environment whenever possible. Since presentation is a valued aspect of food in Okinawan culture, try serving food on your favorite tableware and incorporate various colors and types of foods into your dishes. In addition to improving foods' appearance, colorful fruits and vegetables increase nutrient-density.
References
- "Today's Dietitian"; Miso in the Morning --- The Secrets to Longevity in Okinawa; Rita E. Carey; June 2005
- "The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health - And How You Can Too"; Bradley J. Willcox, D. Craig Willcox, Makoto Suzuki; March 2002
- American Heart Association: Fish and Omega-3 Fatty Acids
Member Comments