Okinawan Food Pyramid

Written by Kathryn Savage

Whole grains and vegetables are the foundation of the Okinawan diet, sharing equal emphasis. Fruits, flavonoid-rich foods like onions and spinach, and dairy foods should take up slightly less of your diet, but should still be an integral part of your eating pattern.

Omega-3 rich foods like , shrimp and other seafoods are another important part of the Okinawan diet. Omega-3 rich oils like extra virgin olive oil should not be left out, they are great cooking oils and taste delicious in salad dressings. For flavor, add other low calorie flavorful condiments like soy sauce and sriracha sauce to recipes.

Meat, poultry and eggs are included in the Okinawan diet, along with daily tea and alcohol consumption, but these foods are a minimal part of Okinawan diets. Sweets like antioxidant rich dark chocolate are a great part of any diet, in moderation.

Tofu, a staple of Okinawan diet, is a great, economical, low-fat, low-calorie and cholesterol-free protein source. Consuming 25 grams of soy protein a day, may reduce the risk of developing high-cholesterol and heart disease.

So when you are shopping for tofu what should you look for?

1. For the best texture in savory dishes use firm or extra-firm tofu.
2. Silken tofu or soft tofu is a good option when using tofu for baking.
3. Tofu is a low calorie food anyway, but for the very calorie conscious most companies make low-calorie tofu in soft and firm varieties.
4. Make sure you are getting maximum nutrients and maximum value. Read the labels and compare brands. Some tofu brands are higher in protein and good-for-you vitamins and minerals than others and that’s a good thing! Go for the tastiest, most affordable and nutrient dense tofu you can find!

(1) comments | Subscribe to this comment's feed

good soy/bad soy
written by Daniel Klein, April 24, 2008

I recommend thinking twice about the tofu.Tofu is a processed food made from soy. To unlock the true benefits of soy I suggest eating raw soy beans or fermented whole soy beans (natto or miso).
I have been living in Japan for two years and have noticed the while the locals do eat some tofu they generally eat much less than tofu eating americans and they also eat fermented soy.

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