If your current diet plan involves eating the same boring foods over and over, take a culinary field trip. According to "Natural News," adopting eating habits similar to those in the Japanese culture may help prevent heart disease, dementia, stroke and cancer. A Japanese diet also may help you lose weight. Consult your doctor before making changes in your current diet plan.
Significance
The people of Japan have one of the highest life expectancies in the world, according to EveryDiet.org. And Japanese women have the lowest obesity rate. This may be because Japanese individuals eat foods that are very low in saturated fat and get very little fat from animal-based foods and products. In the Japanese culture, meat like chicken or fish is eaten as a side portion and is not the main focus of the dish.
Types of Food
According to the book "Food -- Your Miracle Medicine" by Jean Carper, an example of a classic, traditional Japanese daily diet includes approximately 5 cups of rice, 8 ozs. of fruit, 2 ozs. of beans, 9 ozs. of vegetables, 4 ozs. of fish, 2 ozs. of meat and a very small amount of eggs or milk, if any. In her book "Japanese Women Don't Get Old or Fat," Naomi Moriyama recommends a diet of foods like brown rice; noodles like soba, udon and ramen; green tea; fruit like persimmons and tangerines; soy products like soy sauce, miso and tofu; sea vegetables; and fish like mackerel and salmon.
Sample Meals
Moriyama recommends eating a breakfast including miso soup, green tea, seaweed strips and an egg. For lunch, eat brown rice, green tea, Asian greens like Chinese cabbage and broccoli and teriyaki fish. For dinner, eat sea vegetables with tofu, miso soup, chicken and rice. In the Japanese culture, fruit, like a tangerine or a Fuji apple, is usually eaten as dessert.
Considerations
In the Japanese culture, individuals do not eat until they are completely stuffed. Instead, eat until you are approximately 80 percent full, suggests Moriyama. Make the food look as artistic and beautiful as possible and savor it slowly rather than gobbling it. By eating the food more slowly, you will enjoy the flavors of the meal and feel satisfied even though you are not completely full at the end.
Expert Insight
According to Carper, the one unhealthy ingredient in the Japanese diet is soy sauce, which contains high levels of sodium. Soy sauce, a common condiment used in Japanese meals, is sprinkled lightly on food to season it. Try low-sodium soy sauce, or eliminate soy sauce from the meal altogether to reduce your sodium levels.
References
- EveryDiet: Japanese Diet
- "Japanese Women Don't Get Old or Fat"; Naomi Moriyama; 2005
- Natural News: The Japanese Diet Has Been Shown to Prevent Disease
- "Food -- Your Miracle Medicine"; Jean Carper; 1993
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