Energy density is the amount of calories provided per 100 g of food (PNNS). Okinawa diet the energy density of food
We favor foods with low energy density that quickly get the feeling of satiety thanks to their high water and fiber content.
We consume at will foods with an energy density of less than 0.7: all vegetables and fruits (except bananas and grapes)
moderately foods with an energy density of 0.8 to 1.5: bananas, lean fish, poultry, eggs, rice, potatoes, pasta, pulses, avocado, etc.
from time to time foods with an energy density of 1.6 to 3: fatty fish, lean meats (5% minced steak, ham, etc.), grapes, dried fruits, bread, jam, etc.
rarely foods with an energy density greater than 3: oil seeds (almonds, walnuts, peanuts, etc.), oil, butter, mayonnaise, etc.
The principles of the Okinawa diet
The Hara Hachi Bu which encourages you not to eat more than 80% of your hunger and not to refill yourself.
Kuten Gwa which consists of eating only small portions at regular times.
- Drink at least 1.5L of water during the day and favor green tea over coffee.
- Use aromatic herbs, seaweed and spices rather than fat.
- Avoid alcohol, tobacco, salt and sugar.
- Avoid grilling and cooking in the microwave.
- Cook foods separately and lightly, steaming or over low heat to preserve their nutritional qualities.
- Combine raw and cooked foods.
Favor fish (3 times / week), whole grains and / or soya and / or legumes (7 servings / day) as well as fresh vegetables and fruits (7 servings / day).
Two nutrients to watch out for: calcium and iron
The Okinawa diet excludes dairy products, which are rich in calcium. To provide the calcium necessary for the proper functioning of the skeleton, choose soy drinks fortified with calcium.
Iron helps reduce fatigue. That provided by plants is less well assimilated than that of animal origin.
A tip to facilitate this absorption: drink a glass of orange or grapefruit juice with each meal, or season the vegetables with fresh lemon juice.
To avoid any risk of impairment, do not change your eating habits overnight. Change your diet at your own pace.
Okinawa Diet energy density of food
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