The Okinawa Diet program

The Food Pyramids

The Okinawa Diet Food Pyramid
Okinawa Diet Food Pyramid
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A Guide to Daily Food Choices

The food pyramid concept is a great visual tool for helping us see clearly the food choices that we should be making. The food pyramid is based on 25 years of research and reflects the eating habits and patterns of the longest lived healthiest group of people in the world.

USDA Food Pyramid
The USDA Food Pyramid

The most well known food pyramid comes from the originator of the concept: The U.S. Department of Agriculture (USDA). The USDA food pyramid has come under much criticism lately and is seen by many as outdated. This has prompted the USDA to announce they will be revising their pyramid.

We hope they take note of the research behind the food pyramid during their revisions, as our research shows the food pyramid is a significant improvement upon the USDA food pyramid.

Let's compare the two pyramids. While there are definite similarities, the food pyramid shows more clearly how to divide foods into daily and weekly categories so that you can easily judge whether you are eating certain foods too often or not often enough.

Here are 5 other areas where we feel the Food Pyramid has improved on the original:

The Food Pyramid is a scientifically proven guideline for healthy eating. It is based upon the traditional dietary habits of Okinawan elders, who have been proven to have the healthiest diet in the world. We strongly encourage you to download the Food Pyramid, print it and post it to your refrigerator door, where it can serve as a convenient guide for you and your family in making healthy food choices.

The Caloric Density Pyramid

Reduce the amount of calories not the amount of food

Caloric density food pyramid
The Caloric Density Pyramid
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The major concept behind the healthy weight management philosophy is the principle of caloric density. Simply put--it's the amount of calories per gram of food. Eat more food with a lower caloric density and less food with a higher caloric density. The net result is eating more food with fewer calories.

We all have to eat a certain amount of food to feel comfortably "full"--usually between two and three pounds a day. If we eat less than that we tend to feel those gnawing hunger pains often associated with dieting. So cutting back too much on the amount of food we eat is the wrong approach to weight loss. If you feel hungry all the time, sooner or later your willpower will crumble; then there goes the diet, and back come the lost pounds.

Calculating Caloric Density

Calculating Caloric Density is simple - a popular breakfast cereal lists a serving size at 3/4 cup or 32 grams. The number of calories per serving is 110. The CD is 110/32 = 3.4.

The approach - The Caloric Density Pyramid

Calculating CD is simple but an even better approach is to use The Caloric Density Pyramid. The CD values of many common foods have already been calculated and then ranked in the CD pyramid. The rankings are separated into four groups - featherweight, lightweight, middleweight and heavyweight:

Watching your CD enables you to eat plenty of food without getting plenty of calories. As the Okinawans have shown us, it is the most effective and healthiest lifelong weight management strategy going.