Adopt Okinawa’s miracle diet


  1. Eat a wide variety of foods.
    Aim for 18 different foods each day, especially vegetables and fruits - the more colors on your plate, the better. Eat fish three times a week and meat only once or twice a week.

  2. Include grains in your diet.
    White rice, oats, or noodles are a good option to incorporate into your everyday meals. Grains give you energy and contain essential minerals.

  3. Eat less sugar and processed foods.
    While chocolate is very much part of the Okinawans’ diet, they have replaced white sugar with cane sugar. Look for (the healthier) alternatives or restrict sugar intake and processed food from your diet as much as possible.

  4. Eat foods rich in antioxidants.
    Make sure you include in your diet at least three of the following 15 foods that are considered essential in the Okinawa diet:
     - Tofu
     - Miso
     - Tuna
     - Carrots
     - Goya
     - Kombu
     - Cabbage
     - Nori
     - Onion
     - Soy sprouts
     - Hechima
     - Soybeans
     - Sweet potatoes
     - Peppers
    - Sanpin-cha (jasmine tea).

  5. Drink a cup of green tea every day.
    Among the myriad benefits of green tea are lowering blood sugar levels and cholesterol levels, protection against bacterial infections and UV damage, improving circulation and bone health.


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