A little over a decade ago, the Japanese government published dietary guidelines through its Minister of Health, Labor and Welfare. The “Spinning Top” is created in a format similar to the US Food Pyramid, identifying how many portions of each food group the average person should eat. These guidelines, as recent research has discovered, also promote health and longevity. Read on to learn more, presented by Annapolis Home Care Assistance.
Effects of the Spinning Top Guidelines
Questionnaires regarding diet were issued to more than 75,000 people from the ages of 49-75. The researchers then tracked the participants for years. The results were significant. The findings indicated that those whose diet closely followed the guidelines had a mortality rate of 15 percent less than other participants. The study indicated fewer incidences of cardiovascular disease and cardio cerebral events.
The study confirms previous findings regarding following a Japanese style diet. Previous research has determined:
- Japan ranks first in the world in the lowest obesity rate, according to the International Obesity Task Force. The obesity rate in Japan is one percent, as opposed to 31 percent in the US.
- According to the World Health Organization, the Japanese life expectancy rate is 85 years for women and 79 years for men. This is roughly five years higher than in the US.
- The Japanese, on average, consume 25 percent fewer calories per day than Americans.
The Spinning Top Guidelines
The recommended Japanese diet is balanced, with a high concentration on grains and vegetables, and a lower concentration on meats and dairy products. The daily guidelines encourage:
- 5 to 7 portions of rice, breads, pasta and other grain based foods
- 5 to 7 portions of vegetables, especially green vegetables
- No more than 5 portions of meat and fish; soy based foods, such as tofu, are included in this category
- 2 portions of dairy products
- 2 portions of fruits
Along with these foods, water and green tea are encouraged throughout the day. Moderate exercise is considered a vital component to supplement the dietary recommendations. Lower portions, appetizing food presentation and eating slower are also recommendations for following the guidelines.
At Home Care Assistance, all of our care services include the use of the Balanced Care Method, designed to promote the same health and longevity enjoyed by the Japanese. BCM helps seniors maintain mental, emotional, and physical wellness while remaining in the comfort of home.
To learn more about BCM or any of our care services, including Alzheimer’s and dementia care Annapolis families trust, give us a call today at 443-302-2771 and schedule a free in-home consultation with a friendly Care Manager.