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4 / Balanced Care Method Workbook
Healthy Diet
A major factor that contributes to the
extraordinary health enjoyed by Okinawan
elders is their distinct diet. It is plantbased,
low in fat and animal-based
protein and high in fiber, omega-3 fatty
acids and flavonoids. It includes low to
moderate alcohol intake, plenty of fruits
and vegetables and very low levels of
saturated fat and sodium. The twenty
percent of animal-based calories the
Okinawans do consume come mostly
from cold-water fish or stewed meats
from which the fat has been rendered.
In addition, the fats they eat – fish, soy
products, and cold-pressed canola oil
– are largely monounsaturated (which
helps to lower “bad” cholesterol) and rich
in omega-3 fatty acids.
Thus, the Balanced Care Method
promotes a varied diet rich in vegetables
and fruits, whole grains and other complex
carbohydrates, lean proteins, flavonoid
and omega-3-rich foods, and low in
saturated fats, refined sugars, processed
foods and alcohol. There is room in this
diet profile for most people’s favorite
foods, at least in moderation. Similar to
the Okinawan practice of hara hachibu,
which means eating until only 80% full,
the Balanced Care Method promotes a