Okinawa Diet

Japanese have one of the few islands populated by people who live to be 100+. Numerous studies have been done to see their longevity diet vs other countries.

60% vegetables

Very little rice but is used.

Carbs 85%

Protein 9% – meat & seafood 2% – fish is 3x/week

Fat 6% including 2% saturated 2%

Soy foods 5%

The downside due to miso and dashi is their Sodium levels are high increases to 3,200 mg.

Eat until you are 8/10 full.

Eat light/ live long.

Per day they could have these serves 8x vegetables, 2x rice, 2x fruit, 1x soy

I will be making my own version but here are their staple ingredients

  • Miso soup and miso paste
  • Green tea
  • Rice whit & black
  • Eggs
  • Sweet potato purple
  • Kimchi
  • Pickled daikon
  • Seaweed
  • Kelp
  • Bamboo shoots
  • Radish
  • Green papaya
  • Pumpkin
  • Chinese okra
  • Carrot
  • Wombok chinese cabbage
  • Bitter melon
  • Tofu
  • Edamame
  • Natto
  • White fish
  • Occassionaly pork whole pig
  • Turmeric
  • Jasmine tea
  • Spam
  • Mirin
  • Soy
  • Sake
  • Onion
  • Squid
  • Octopus
  • Dark green Leafy vegetables
  • Wheat Udon noodles
  • Buckwheat noodles
  • Chinese Spinach
  • Pineapple
  • Banana
  • Guava
  • Mango
  • Citrus
  • Garlic
  • Tomato
  • Yellow/green vegetables
  • Beef
  • Konjac
  • Shitake mushrooms
  • Fennel
  • Burdock
  • Hijiki
  • Mozuku
  • Wakame
  • Soba noodles
  • Asparagus
  • Salmon
  • Rice wine vinegar
  • Chili
  • Awamori
  • Brown sugar
  • Pickled ginger
  • Capsicum
  • Beans
  • Lentils
  • Bonito