The Japanese people have some of the highest life expectancies in the world. How do they do it? It’s their healthy eating habits and lifestyle.
Let’s talk about their eating habits.
Not only is the food that is eaten in Japan lower in calories, it is also presented in a beautiful way – arranged artistically in attractive dishes. By eating this way, you not only consume less calories, your eating pace slows down; resulting in eating less because it gives your brain more time to realize that you are full.
Here are some tips to get you started:
1. Try measuring the amount of food you eat.
The amount of protein that you eat per meal (ex. chicken breast) should be no larger than the palm of your hand. Start decreasing the amount of high calorie foods that you intake by measuring those items with a measuring cup. Or try eating your meals on a smaller plate, like a salad plate or desert plate. Your plate will still look full, but you will be eating less.
2. Add rice to the meal.
By adding rice, you will feel more full but will have consumed less calories than if you had filled your stomach with desert after the meal. For an even healthier option, use brown rice instead of white.
3. Eat your vegetables
Add more veggies to your meals! Try out new recipes. Asian food is laden with vegetables: lettuce, cabbage, zucchini, eggplant, carrots, green peppers, spinach, bamboo shoots, shiitake mushrooms, sweet potatoes and much more. Try mixing the veggies up and including them in some dishes. Even if you don’t think you like vegetables, there are so many of them out there you are bound to find something that you enjoy!
4. Fishy fishy
Fish is a great source of omega-3 fatty acids, which are known for reducing the risk of cancer, cardiovascular disease and improve brain health.
5. Fruit for dessert
A typical Japanese dessert consists of fresh fruit. When I visited Taiwan we had fresh fruit for dessert after every meal, including watermelon, strawberries, litchi, pineapple, ponkan and oranges.
In summary, eat more fish, vegetables, and fruit with some healthy options including rice and tofu. Serve meals in smaller portions. Also as a final tip, eating with friends or family will help you slow down when eating and enjoy the food.
Suggested reading:
Japanese Women Don’t Get Old or Fat: Secrets of My Mother’s Tokyo Kitchen by Naomi Moriyama
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