Okinawa diet: foods, recipes, ingredients, nutrients

The Okinawa diet, famous for its benefits on general health and longevity, has the following characteristics:

It's a diet rich in micronutrients and Omega-3s.
It gives pride of place to carbohydratesquality carbohydrates derived from vegetables.
It's a diet low in saturated fats and calories, based on the principle of stopping eating before reaching satiety.
It's a semi-vegetarian diet.
Fats come mainly from small oily fish, 2 to 3 times a week maximum.

Foods used in the Okinawa diet

In practice, the foods most commonly consumed in the Okinawa diet are the following:

  • Fresh herbs and seaweed
  • Jasmine tea, turmeric, artemisia tea, getto leaf, water.
  • Citrus fruits: oranges, lemons...
  • Red berries
  • Green vegetables: lettuce, zucchini, broccoli, asparagus, beans, pumpkin, chicory, radish...
  • Watery vegetables: cucumber, tomato, eggplant, mushrooms...
    Beet, apricots, melon, peach, pineapple, apples...
  • Fish: 3 times a week on average
  • Kombu seaweed, tofu, soy, goya cucumber

Foods to eat in moderation:

  • Lawyer
  • Fish
  • Shellfish
  • Poultry
  • Egg
  • Sweet potato
  • Rice
  • Pulses
  • Wholegrain cereals
  • Dried fruit

Foods to avoid

  • Oilseeds
  • Cheeses
  • Cookies
  • Doughnuts
  • Delicatessen
  • Oil and butter
  • Cream
  • Frying
  • Sweetened and processed products


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