How to Eat Like an Okinawan

Older Okinawans have the greatest longevity of any people on the planet, due in large part to their notoriously healthy diet. In fact, there are more centenarians in this group of Japanese islands than in any other country. The rate of cancers such as breast and prostate as well as heart disease among Okinawans is dramatically less than rates among Americans. Eating like an Okinawan to attain important health benefits isn’t difficult. It just may mean restocking your fridge and pantry and adopting a lifestyle, not a quick-fix diet.

Instructions

Difficulty: Moderate

1. Fill up on whole grains. Unlike simple carbohydrates found in white bread, cookies and pastries, complex carbohydrates found in unrefined, whole grains such as brown rice, bulgur, oats, barley and buckwheat provide important disease-fighting benefits. Aim to eat eight to 10 servings of whole grain foods a day.
2. Try to eat a wide array of fruits and vegetables each day, choosing colorful ones that are rich in antioxidants. Aim to work in two to four servings of fruit each day and eight to 10 servings of vegetables each day. Popular fruit and vegetable choices in Okinawa are cabbage, sweet potatoes, watermelon, bean sprouts, bitter melon and carrots.
3. Eat heart-healthy foods that are rich in omega-3 fatty acids. Good sources include salmon, mackerel and tuna. Other sources of omega-3s include flax seed and walnuts. Aim to get one to three servings of omega-3 foods each day. Monosaturated vegetable oils are other good fats to incorporate into your diet. These healthy fats come from sources such as olive, flax seed and canola oil--the latter of which is commonly used in Okinawan cooking.
4. Say yes to soy foods. Soy has been shown to potentially lower one’s risk of heart disease, osteoporosis and breast and prostate cancers. Good sources include soy milk, soy nuts or tofu. Try to eat one to two servings a day.
5. Include in your diet bone-building calcium-rich foods such as calcium-fortified soy milk and tofu as well as leafy-green vegetables such as spinach, kale or broccoli. Orange juice fortified with calcium is another good choice.
6. Get good fluids into your system. For starters, drink plenty of water and tea. You’ll know you’re drinking enough if your urine is clear. Green tea along with jasmine and oolong tea are popular choices in Okinawa, and ones that are rich in disease-fighting flavonoids. Miso soup is another good way to get healthy nutrients in liquid form.
7. Adopt the "hara hachi bu" principle. It means that Okinawans stop eating when they’re 80 percent full, not stuffed. A good way to feel satisfied, not starved is to put your fork down between bites and engage in dinnertime conversation.