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Hokinawa Food Pyramid

Having read about the Okinawa Food Pyramid, you will be able to develop healthy eating habits, based upon the proven success formula of the Okinawans of Southern Japan. The Okinawan islands have more documented Centegenarians than anywhere else in the world...

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Okinawa Food Pyramid

Figure 1. The Okinawa Food Pyramid.
Reference:- Bradley, Bradley, Suzuki The Okinawa Program
(Three Rivers Press, New York, 2001)

The Okinawa Food Pyramid (shown above) together with the following tables outline a quick summary of the right combination of foods to keep you healthy. There are more documented centegenarians on the Japanese islands of Okinawa than anywhere else in the world. Their unique mix of East-West cooking is recognized to be amongst the healthiest in the world.

Section A: Optimal Health from Your 10 Servings of Whole Grain: -


Table A: Optimal Health from Your 10 Servings of Whole Grain: -
Food:- Serve Size and Number No. of Serves: -
  • wholegrain bread
  • brown rice
  • porridge (emphasize oatbran!*)
  • One slice
  • 1/3 cup
  • 2/3 cup
  • Four
  • Three
  • Three
Not Recommended!** -
  • Ready to eat Cereals
  • Candy Bars
  • Cookies
 But if you must:-
  • 40 grams
  • One
  • Two standard cookies
 Not more than a total of 2 daily.
*Make oat bran the major component of your porridge. (See article: "Oat Bran Fibre"). Add a little wheat germ once it's cooked.

**If you must , choose one with minimal processing, sugar, salt or other additives. Muesli bars are recommended.

Section B: Optimal Health from Your 10 Servings of Vegetables:-


Table B: Optimal Health from Your 10 Servings of Vegetables:-
Food:- Serve Size and Number No. of Serves: -
Dark Green Leafy: -

  • Spinach
  • Broccoli
Deep Yellow: -
  • Carrot
  • Pumkin
  • Sweat Potato
Starchy: -
    Potato
Other: -
  • Asparagus
  • Swede
  • Lettuce
  • Cabbage
  • Cauliflower
  • Green Beans
  • Tomatoes
  • Beets:

 Lettuce, beans and
uncooked spinach: -
  • One cup






All others -
  • Half cup
 Dark Green Leafy: -

  • Two serves

Deep Yellow: -

  • Three serves

Starchy: -
  • Three Serves
Other: -


  • Two Serves

Section C:- Optimal Health from Your 3 Servings of Fruit:-


Table C : Optimal Health from Your 3 Servings of Fruit:-
Food:- Serve Size: - No. of Serves: -
Common Fruits: -
  • Apple
  • Banana
  • Orange
Other Fruits: -
  • Other
Juices: -
  • Fruit Juices
 Common Fruits: -
  • One medium sized
Other Fruits: -
  • Half cup
Juices: -
  • 3/4 cup
 Choose any combination to a
total of three



Section D:- Optimal Health from your 3 servings of Flavonoid Foods


Table D : Optimal Health from your 3 serves of Flavonoid Foods:-
Food:- Serve Size: - No. of Serves: -
Pulses:-
  • Soy as beans,
    flour, Meso, sprouts,
    textured vegetable
    protein or Tofu
  • Other Beans and lentils
Other Solid foods:-
  • Celery
  • Lettuce
  • Onions
  • Flaxseed
  • Arrowroot
  • Cherries Cranberries, Plums
Beverages: -
  • Tea (black or green)
 Pulses:-


  • Half to 3/4 cup







Other Solid foods:-


  • Half to 3/4 cup







Beverages:
  • Two cups

Any combination, but suggest you spread your choice around!

Section E:- Optimal Health from Your 3 Serves of Calcium Foods


Table E: Optimal Health from Your Three Servings of Calcium Foods: -
Food:- Serve Size: - No. of Serves: -
Dairy Products:-
(preferably low fat!)
  • milk
  • yogurt
  • cheese
Vegetables:-
  • Broccoli
  • Spinach
Fish: -
  • Sardines
  • Salmon
 Dairy Products:-
(preferably low fat!)
  • One cup
  • One cup
  • 40 grams
Vegetables:-
  • 3/4 cup
  • 3/4 cup
Fish: -
  • 70 grams
  • 70 grams

Suggest one from
each category!

Section F:- Optimal Health from Your 3 Serves of Omega 3 Foods


Table F: Optimal Health from Your Three Servings of Omega 3 Foods: -
Food:- Serve Size: - No. of Serves: -
Cold Water Fish:-
  • Eel
  • Salmon
  • Sardines
  • Tuna
Nuts and Seeds:-
  • Walnuts
  • Flaxseed
Other: -
  • Canola Oil
  • Flaxseed oil
  • Omega 3 egg
 Cold Water Fish:-

  • 90 grams




    • Nuts and Seeds:-


    • 40grams


    Other: -

    • 15 grams
    • One

Suggest one from
each category!

Section G:- Optimal Health from Your Two Serves of Foods for Flavour


Table G: Optimal Health from Your Two Serves of Foods for Flavour: -
Food:- Serve Size: - No. of Serves: -
"Safe"* Vegetable Oils
  • Canola Oil
  • Flaxseed Oil
  • Olive Oil
Sauces and Toppings:-
  • Free choice
    (just don't overdo the salt!)
Herbs and Spices: -
  • Free choice!
 "Safe"* Vegetable Oils

  • 15 grams



Sauces and Toppings:-
  • 30 grams





Herbs and Spices: -
  • 30 grams

 Suggest one from
each category!

Section H:- Optimal Health from Your Three Serves per Week of Meat and Eggs


Table H: Optimal Health from Your Three Serves per Week of Meat and Eggs: -
Food:- Serve Size: - No. of Weekly
Serves: -
Meats
  • Red Meat
  • Offal(liver,
    kidney, heart)
Poultry:-
  • Lean Chicken
  • None Omega 3 Egg
 Meats
  • 70 grams
  • 60 grams



Poultry:-
  • 70 grams
  • One
 Meats
  • Two




Poultry:-

  • One

Section I:- Optimal Health from Your Two Serves per Week of Sweets or Candies


Table I: Optimal Health from Your Two Serves per Week of Sweets or Candies: -
Food:- Serve Size: - No. of Weekly
Serves: -
Candies
  • Chocolate
  • Cookies
  • Other Sugar
    Rich Items
 Candies

  • Approximately 30 grams,
    or three cookies

 Two.
An extra serving is permissible immediately after 30 or more minutes of exercise.


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Okinawa Food Pyramid


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