Cancel My Membership to the Clean Plate Club By Dr. David "Doc" Eifrig Okinawa, Japan is known for its healthy people. It's common for Okinawans to live long, disease-free lives... often until they reach age 100 or greater. But the presence of U.S. troops – since the end of World War II – has driven modernization and worsening health on the island... particularly when it comes to fast food. McDonald's, Kentucky Fried Chicken, and Taco Bell are just a few of the fast-food chains there today. Eating unhealthily is commonplace for younger Okinawans. In 2004, Daisuke Nakaima (who was 23 years old and 243 pounds at the time) told a New York Times correspondent, "My parents loved fast food, so whenever I'd open the fridge, I'd find hamburgers inside." This high-fat, Americanized dining experience has put younger Okinawans at higher risk for obesity, high cholesterol, and heart disease. But the older generations aren't experiencing these same health problems. Instead, they're enjoying long lives in excellent health. Traditional Okinawan cuisine is full of unprocessed, nutrient-dense foods that are low in calories. And many experts credit the health benefits and longevity of older Okinawans to a naturally occurring calorie restriction... But perhaps one of the most unique driving forces of the healthy lifestyle of older Okinawans is the practice of something called "Hara Hachi Bu"...
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It's a lesson from the ancient Chinese philosopher Confucius, and it instructs us to eat only until we are 80% full. 
Doing so allows people to eat more slowly and focus on their food. It reduces the number of calories consumed and prevents that uncomfortably full feeling. It turns out our food takes about 20 minutes to get to our gut. Because of this delay, it's easy to overeat and then feel overfull. In fact, Americans grossly overeat... Adult men only need about 2,000 to 3,000 calories and women only need 1,600 to 2,200 calories each day to maintain a healthy weight, depending on their level of activity. But the average American typically eats a whopping 3,800 calories per day. All of those extra calories convert into fat that doesn't get burned off and builds up day after day. Practicing Hara Hachi Bu will still leave you satisfied after eating and will also help you live a longer and healthier life. I think everyone should give it a try, just for the experience of having fun with your food. Here are five tips on how to do it... 1. Eat more slowly. Chewing each bite at least 20 times helps aid in digestion. Chewing is the first step in the digestive process. It's here that food gets broken into small pieces and covered in a saliva bath. In the mouth, the nutrients in your food begin to be extracted and absorbed by your body. Chewing effectively helps this process along. Some say that chewing an average-textured bite 32 times is the way to go. So give yourself the time to really break down your food, savor all the richness of flavor, and maximize the nutrient potential in every bite. Experts also say that chewing your food quickly will cause you to eat more. Further research shows that slow, proper chewing helps with weight control and reduces post-meal snacking. It also reduces the possibility of you choking or aspirating (choking on liquid) while eating. Put your fork down after each bite. Check in with yourself throughout the meal. Ask yourself, "Am I 80% full? Am I feeling satisfied yet?" Share bites of your meal with the other people you're dining with (but don't share forks!). 2. Focus on your food and have fun. Taking time to focus on what you're eating leads to eating mindfully. When we eat mindfully, we begin to notice the point at which we become satisfied. This helps us to avoid overeating. Try and pinpoint all the ingredient flavors that went into making your dish. Can you taste that lemon or the ginger that you added to your fish? If someone else cooked for you, ask them to verify your observations. "Honey, is this cardamom... or cinnamon and nutmeg?" 3. Use small plates and utensils. Eating on smaller plates and using smaller utensils will trick your brain into thinking that you're still enjoying a large portion. Our eyes are often far bigger than our stomachs, so filling up a smaller plate will help you keep those extra calories in check. Your stomach is only about the size of your fist. When empty, it reduces to the capacity for just 2.5 ounces of liquid or food. However, it expands to fit about 1 quart of food prepped for breakdown and digestion. So don't overdo it! The average serving size is well over 2.5 ounces... It makes you wonder why that's not more in line with the true size of your gut. 4. Start by leaving just one bite behind on your plate. Then eventually, leave two bites behind. This will help you get into the habit of filling yourself to just 80%. If you're eating things in easy numbers (like one egg or three pieces of bacon), consider "one" of that thing to represent a serving size. Then try and keep your servings modest. Make it a habit to leave a little empty space on your plate. When eating out, control your portions by taking half of your meal and putting it right in a to-go container... out of sight, out of mind. This can even help you save money by making two or three meals out of one! If you're still feeling hungry 20 minutes after you finish eating, then have a few more bites. 5. Like the Okinawans who live to 100, fill up on fresh local foods. Okinawans eat fresh local ingredients and avoid highly processed foods. Many of them even grow their own fruits and vegetables. If you want to know what produce is best to buy organic (or try growing yourself), check out the rankings from the Environmental Working Group ("EWG"). In its 2025 list, the EWG ranked 47 common fruits and vegetables based on the amount of residual pesticides found on them in testing done by the U.S. Food and Drug Administration ("FDA"). For anything on EWG's "Dirty Dozen" list, spend the extra money to buy organic. Organic produce can still contain chemicals and pesticides, but not to the same degree. But no matter what I buy, I give my produce a good soak in a vinegar-water bath for up to 10 minutes. (I use three parts water to one part vinegar.) Afterward, they take a shower under some running water. Don't worry, your produce won't taste like vinegar. If you're thinking about this year's health resolution, think about adding these tips to your daily routine and start 2026 off healthier. What We're Reading... Here's to our health, wealth, and a great retirement, Dr. David Eifrig and the Health & Wealth Bulletin Research Team
December 9, 2025
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