Japanese men live to an average age of 75 and the women until about 85; their longevity is credited to their healthy diet. The typical Japanese meal consists of a lean source of protein, rice or noodles and fresh vegetables. Protein sources are often fresh fish, served in a variety of ways. Japan has a relatively low rate of heart disease among its citizens, most probably because of the low consumption of red meat and saturated fats there.
Step 1
Incorporate fresh seafood into your meals. Seafood, such as fish, squid, clams, shrimp, octopus, shellfish and eel, are all staples in the Japanese diet. Fish is served hot and cold, as well as cooked and raw.
Step 2
Eat fish in place of traditional American alternatives. In place of scrambled eggs, bacon or sausages, which contain saturated fat, consume grilled or broiled fish, which is served in a typical Japanese breakfast along with rice and pickled vegetables.
Step 3
Consume soybeans with your meals; soy is a staple on the Japanese diet and it is available in varying forms, such as soy milk, tofu, soy sauce and miso soup. One cup of soy milk contains approximately 6 to 10 grams of protein, depending on the particular product; dairy is rarely served on the Japanese diet. Miso soup is often consumed with lunch and dinner and many Japanese meals are complemented with soy sauce.
Step 4
Cook and eat red meat in moderation while consuming a Japanese diet. Though Western habits have made their way into Japanese diets, especially with the influence of American fast food chains, it is healthier to eat red meat as an alternative to seafood only once in a while rather than daily.
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