Eat like an Okinawan: 80% rule
Okinawan elders often recite a Confucian inspired saying before eating: hara hachi bu - which is a reminder to stop eating when they feel 80 percent full. The Blue Zones research notes a couple of differences relating to the way Okinawans and Americans approach food. First, none of the Okinawans that Buettner and his team met were ever on a diet and none of them were obese.
Emulating the habits of the longest-lived people gives us a chance at making positive changes. Dr. Brian Wansink, author of Mindless Eating, has been conducting some innovative research on what makes us eat the way we do. In one experiment, he gave people either a one-pound bag of M&M’s or a half-pound bag and invited them to watch a video. After the video was over, he asked that both groups return their uneaten portion of the bag. Those given a one-pound bag ate an average of 137 M&M’s while those given the half-pound bag ate an average of 71. We typically consume more from big packages. His lab examined 47 products in this way and the same thing happened over and over. He also found the size of plates and glasses have an influence on the amount we eat or drink.
While most Americans keep eating until their stomachs feel full, Okinawans stop when they no longer feel hungry. It takes about 20 minutes for the stomach to tell the brain it is full. According to Wansink, “we gain weight insidiously, not stuffing ourselves, but by eating a little bit too much each day –mindlessly.”
Food volume is only one part of the story. The other part is caloric density. For example, eating a hamburger with fries versus Okinawan stir-fried tofu and greens may have the same volume, but the Okinawan meal will have one-fifth the calories. (This month’s plant slant recipe is General Tso’s Tofu w/quinoa and broccoli).
Perhaps making some small changes such as using smaller plates and cups, buying smaller packages, eating more slowly and stopping when you are 80% full can lead to positive changes in your health. Also, being mindful to eat a “plant slant” diet rich in fruits, vegetables, beans, nuts and grains and avoiding processed and refined foods may lead to a healthier, longer and better quality life!
Try this month’s plant slant recipe: General Tso’s Tofu w/quinoa and broccoli (Purple Carrot)
Reflection: Do you always taste and enjoy your food? What can you do to eat more slowly and stop when you are no longer hungry v. feeling full?
Action: Make it a habit every day this month to sit down and eat purposefully. At least 3 times a week try to stop eating when you are 80% full. Use smaller plates to serve your food.