The traditional Japanese diet is considered one of the healthiest diets in the world.
The Japanese pride themselves in having one of the lowest rates of obesity in the world, as well as low incidences of certain hormone-dependent cancers. Usually, the Japanese eat three large meals and two snacks each day.
Some of the specialties of a traditional Japanese diet are:
- Largely unprocessed and consists of fresh and local ingredients
- Focuses on natural flavors and simplicity
- Delicious and healthy
- Smaller portion size
- Includes a wide variety of food with a small amount of each dish
- Well-balanced diet
- Less added sugars and fats involved
- Includes gut-friendly foods
Some of the staples of Japanese cuisine include:
- Rice
- Fish
- Noodles
- Vegetables
- Seafood
Some of the less prominent food components of Japanese cuisine include:
- Tofu
- Fruits
- Seaweed
- Eggs
- Meat
What does a typical Japanese meal include?
A typical Japanese meal may include:
- Rice: Japanese short-grained rice is mostly eaten plain and steamed.
- Miso soup: It is made from miso (fermented soybean paste) and fish stock (dashi) with additional ingredients according to taste preference.
- Pickled vegetables: Pickled vegetables (Tsukemono) are served as a side dish. Some of the vegetables and foods commonly pickled in Japanese cuisine include:
- Daikon radishes
- Chinese cabbage
- Cucumbers
- Eggplants
- Turnips
- Japanese plums
- A side dish: Also called Okazu, they add savory to rice. Some of the side dishes include:
- Sweet, vinegared cucumbers
- Steamed enoki mushrooms
- Hijiki seaweed stewed with carrots
- Some major Okazu includes:
- Salads
- Tofu
- Seafood
- Meat
A typical Japanese breakfast consists of:
- Rice
- Fish
- Miso soup
- Sides
Breakfast is like lunch and dinner except for the portion sizes and the lighter preparations.
Some of the common breakfast recipes include:
- Yakizakana: Involves grilled or broiled fish.
- Natto rice bowl: Involves a rice bowl with natto, soy sauce, and fried or raw eggs.
- Nori: Dried and seasoned seaweed or nori are commonly taken over a bowl of rice.
- Oyakodon: It is a bowl of rice served with chicken and eggs.
- Ozoni: It is a miso-based rice-cake soup reserved for a holiday breakfast.
- Tamagoyaki: It is a rolled omelet and makes a wholesome breakfast.
- Omurice: It is an omelet stuffed with rice and meat.
Some of the dinner recipes in Japanese cuisine include:
- Tonkatsu: It involves pork cutlet fried along with a bed of shredded cabbage.
- Tempura: It is a light and crispy batter used in Japan for frying vegetables and seafood.
- Hambagu: It is the Japanese version of hamburger steak.
- Sushi: The most popular Japanese dish across the globe includes rice, nori, vegetables, and raw fish.
- Okonomiyaki: A savory pancake made with batter, cabbage, and pork pieces.
5 health benefits of the Japanese diet
Some of the health benefits of a Japanese diet include:
- Rich in essential nutrients and beneficial compound
- Protects against major chronic diseases
- Helps stay healthier
- Improves longevity
- Improves digestion
Because the Japanese believe in controlling portion size and including a wide variety of dishes, they usually eat an average of 800 calories or less per day without missing the extra meal or getting hunger pangs.
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Medically Reviewed on 2/2/2022
References
Image Source: iStock Images
Kovacs JS. Diets of the World: The Japanese Diet. WebMD. https://www.webmd.com/diet/features/diets-of-world-japanese-diet#1
Japana Limited. Oishya. https://oishya.com/journal/the-secrets-of-the-healthy-japanese-diet/
Ensign A. A Guide to Traditional Japanese Food. FamilySearch. https://www.familysearch.org/en/blog/japanese-food-recipes-dishes
Kovacs JS. Diets of the World: The Japanese Diet. WebMD. https://www.webmd.com/diet/features/diets-of-world-japanese-diet#1
Japana Limited. Oishya. https://oishya.com/journal/the-secrets-of-the-healthy-japanese-diet/
Ensign A. A Guide to Traditional Japanese Food. FamilySearch. https://www.familysearch.org/en/blog/japanese-food-recipes-dishes
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