Guidelines of the Okinawa-diet
With this diet, weight loss isn't the first priority. Most important aspect is to become more vital and energetic. But doing so, it's a logical consequence that you will lose weight if you start following this diet and will maintain to do so.
So in the end, there are two big advantages: 1) getting an overall better condition, both psysically and mentally, and 2) eventually, weight loss. Not as drastically and quick as with a so-called "crash diet", but gradually, which is far better, especially long term.
- Eat three nutrients a day that are rich in calcium (2-4 portions).
Products rich in calcium are important for the bones and calcium also helps to prevent osteoporosis. - Eat ten whole-wheat grains a day (7-10 portions).
The fibre level of white bread and white pasta is far too low. Fibres are essential for a smooth intestine system. - Eat three products per day that are rich in omega-3 (1-3 portions).
These fatty acids are essential for the blood vessels, the heart, the brain and the immune system. Omega-3 can be found in fatty fish like sardines, salmon and mackerel. - Eat ten kinds of vegetables and fruits a day (7-13 portions).
Veggies and fruits are rich in antioxidants and these will help prevent damage to the cells by so-called "free radicals" (the "bad guys"). - Eat three nutrients daily that are rich in flavonoids (2-4 portions).
For more details, read under the button flavonoids. - Drink plenty of (clear, still) water and tea.
A human being consists for 90% of water, that needs to be refreshed and purified regularly. Western world nutrition guidelines advise to drink at least two litres a day, but according to the Okinawa guidelines, people should drink sufficient water to keep their urine clear. How much water varies from person tot person, from about three to twelve glasses a day. Tea is also a healthy drink: this will provide 12-16 mg of flavonoids per cup. - Eat little to no meat (fish, however, is ok).
Fill your plate as follows: ¾ vegetable nutritives and no more than ¼ animal products. Furthermore, it's better to cook meat instead of frying or roasting it. - Eat no more than 7 eggs a week.
- Be moderate with alcohol or, even better, don't drink it at all, except for the occasional glass of red wine.
According to the Okinawans, red wine is good because it contains a lot of flavonoids. Women should not drink more than two glasses a day; men no more than three. - Use a multi-vitamin and/or mineral supplement that covers 50-100% of the recommended daily intake.
As stated before, elsewhere on this site, it might be too complicated to entirely switch to the above mentioned diet, but please realise that every step you DO take in this field, will be a step closer into the direction of a longer life with much more vitality!
Further explanation of the guidelines
By "portions" as mentioned in the guidelines, the following quantity is meant:
| Nutricient | Amount |
|---|---|
| raw leafy vegetables | 50 g |
| other vegetables, either cooked or raw | 75 g |
| bread | 1 slice |
| fruit juice | 1 small glass |
| boiled grain products, rice or pasta | 100 g |
| ready made muesli or cereals | 30 g |
| slices or tinned fruit | 85 g |
| low-fat cheese | 45 g |
| semi skimmed or skimmed milk and yogurt | 200 mL |
| tofu, rich in calcium | 85 g |
| pulses and cooked beans | 100 g |
| tofu | 85 g |
| poultry, cooked and fish | 50 to 85 g |
Why not try seaweed?
Dried seaweed (nori) is available from any well-stocked supermarkt nowadays, and of course from the nature health nutrition shops.. You can buy nori strips, where you just tear off a piece. Drizzle a little water on it and crumble it on a hot or cold dish or casserole. Or eat them as a snack. You can also make your meal very "Japanese" by putting lots of little bowls on the table, and/or eat with chop sticks. With these last utensils, your meal will certainly go down slowly! Don't forget to garnish your meal with lovely fresh herbs; they are excellent for the digestion and very decorative. How about parsley, sesame seeds, chilli peppers, curcuma flakes, etc.
For more tips and advices on healthy eating, recipes, exercises and vitality, we can also recommend. Keep-in-health.com.
Enjoy your new healthy lifestyle!
Please also have a look at the recipes on this site.
