Make small, practical changes, not drastic overhauls

“Researcher Saul Newman has suggested that Okinawans eat the least vegetables and sweet potatoes of any region in Japan.

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It is also said that Okinawans love luncheon meat, with some estimates claiming that they consume more than one can per person per week,” she says.

All three diets share a common foundation. They are rich in fruit, vegetables, whole grains, legumes, nuts and seeds, while being low in processed foods, added sugar and red meat, says Ms Johnson.

“Such eating patterns are consistent with what we know about longevity and lowering chronic disease risk,” she adds.

In contrast, the typical Singaporean diet tends to be low in fibre and higher in refined carbohydrates, saturated fats and sodium, says Ms Johnson.

“Many local dishes are riceor noodle-based and often use white rice, fried components or processed meats, with limited whole grains, legumes and unsalted nuts.”

HOW TO BENEFIT FROM THESE DIETS

So, how can Singaporeans incorporate elements of these healthier diets into their daily lives?

Both experts say small, practical changes, rather than drastic overhauls, are key.

“A sense of flexibility and enjoyment is essential for long-term success and maintaining a healthy relationship with food,” says Prof Pettitt.

Being too strict with these diets can be counterproductive, she adds.

Cooking at home makes it easier to adopt a Mediterranean-style diet, says Ms Johnson.