UQ Wellness Magazine - MAY 26 - Flipbook - Page 40
Mindful Eating:
The Art of Moderation
How food is eaten
is just as important
as what is eaten. In
Okinawa, the cultural
practice of hara
hachi bu encourages
stopping eating when
around 80% full, rather
than eating to excess.
Protein, but in the Right Places
Despite popular belief,
the world’s longestliving people do not
consume high-protein,
meat-heavy diets.
Animal protein is
eaten sparingly, often as
a small accompaniment
rather than the main
focus of a meal.
Meat is commonly
consumed only a few
times per month, while
昀椀sh intake remains
modest. Instead, protein
primarily comes from
plant sources, including
legumes, whole grains,
nuts and seeds. These
sources provide
protein alongside 昀椀bre
and micronutrients,
supporting longterm health.
Large population
studies have shown
that higher plant
protein intake is
associated with
improved longevity,
particularly
in middle-aged and
older adults.
This approach:
• Helps prevent
overeating and
supports metabolic
health
• Encourages slower,
more mindful meals
• Aligns with research
showing calorie
moderation may
reduce oxidative
stress and support
cellular longevity
Meals in Blue Zones are
often social, relaxed and
shared with others, a
factor associated with
better mental health
and reduced stress,
both of which in昀氀uence
healthy ageing.
