Diet is the most important part of life. Everyone hopes to not only live a long life but also stay healthy and young. Therefore, dietary methods and habits are particularly crucial.
In a previous article , I mentioned the Mediterranean diet in this article --"When low-cost takeout foods threaten health... " （click to read ）， emphasizes a large intake of fruits, vegetables, whole grains, legumes, nuts, and fish, as well as cooking with healthy fats like olive oil, resulting in a light yet rich flavor.
I have noticed that the Japanese diet is highly similar to it, almost identical. This dietary approach deserves our close attention.
The Japanese have held the top spot for the world's longest average life expectancy for 20 consecutive years. More importantly, they not only live long but also usually look very young and suffer from fewer age-related diseases.
So, how do Japanese seniors manage to look young and stay healthy and long-lived? The key factor is their dietary habits.
Let's take a look at exactly what's good about their eating habits. Can we learn from them and apply it to our own diets?
1、The intake of fish is astonishing.
Japan is surrounded by the sea on all sides, and it has abundant fish resources with a long fishing tradition. Fish is regarded as one of the main foods in Japan.
Data shows that each Japanese person consumes approximately 60 kilograms of fish per year, making Japan the country with the highest per capita fish consumption in the world.
The saying "Eating fish nourishes the brain" is true.
Fish meat is rich in various nutrients and trace elements, which helps activate brain nerve cells.
Seafood that Japanese people prefer, such as octopus and squid, often have higher nutritional value than their high omega-3 fatty acid content, which helps lower cholesterol and triglyceride levels in the blood.
Scientific research also shows that people who often eat fish have a 15% lower risk of death.
Therefore, loving seafood is one of the important reasons for the longevity and low disease rate of the Japanese.
Friends who love meat, have you considered eating more fish?
2、The variety of food is extremely rich.
An organization in Japan once proposed a dietary goal of "30 items per day", meaning consuming 30 different ingredients each day. This concept has become deeply ingrained in the local culture.
To maintain a balanced diet, Japanese people will flexibly combine the types of meat and vegetables in each meal.
A meal might include rice, fish, meat, beans, potatoes, pasta, vegetables, miso soup, and many other foods.
In addition, bringing one's own lunch box is a common habit both at school and in the workplace. When opening the lunch box, there are often colorful and diverse ingredients: fish, shrimp, eggs, pastries, rice balls, sushi, etc.
By consuming a wide variety of foods, Japanese people can easily obtain all the necessary nutrients for their bodies.
We often see that Japanese meals are usually rich in ingredients and small in portion, with each dish being a small plate. This contrasts sharply with the style of large plates and bowls in China.
Indeed, to ensure a diverse range of food types for each meal, the quantity of each type must be controlled. In their typical meal plates, a piece of carrot, a bunch of broccoli, a few slices of onion, a piece of fish, a piece of meat... all together form a nutritionally complete meal.
This inevitably reminds me of the function of a blender. By blending nuts, fruits, vegetables, legumes, etc. into a drink, it is also a convenient way to achieve a variety of ingredients.
To understand the benefits of a blender , pls read this article --"Transform the blender into a "natural pharmacy" for anti-aging and preventing chronic diseases', click here to read.
3、Strictly self-disciplined eating habits
The self-discipline of the Japanese can be summarized in three words:
The dietary self-discipline of the Japanese can be summarized in three aspects:
- Firstly, "eating less".
The amount of food consumed by the Japanese is generally small, maximizing the concept of "moderate variety".
The dining table is often filled with exquisite small plates, but each plate contains only a small amount of food. They attach great importance to "eating until eight-tenths full" - eating until you are 80% full is sufficient.
This "moderate restraint" has been scientifically proven by modern research to help reduce digestive burden, delay aging, and prevent various chronic diseases.
I can deeply understand this.
When I was young, in order to control my weight, I deliberately ordered only two taels of staple food per meal in the cafeteria. Over time, I developed the habit of not eating too much and have maintained it to this day.
My friends often laughed and said that I had "shrunk my stomach".
A few days ago, my sister joked, "Sister, you can live a long life because your eating habits fully meet the criteria for longevity!"
- Secondly, "slow eating".
The Japanese pay attention to thorough chewing and leisurely eating because in their culture, gulping down food is considered impolite. Over time, chewing slowly has become a natural habit.
- The third is "light diet", that is, a light diet.
The daily diet of Japanese elderly people is usually very simple.
The staple food is mainly brown rice and mixed grain rice, accompanied by a large amount of vegetables, an appropriate amount of soy products and fish, and red meat is usually consumed in small amounts.
This dietary structure is high in fiber, low in fat, rich in plant protein and beneficial bacteria, which is exactly the healthy model advocated by modern nutrition science.
When I was young, because my father cooked food that was too salty, I always had to drink a large amount of strong tea to quench my thirst after meals.
After adulthood, I often heard friends say that they couldn't sleep at night after drinking coffee in the afternoon, but for me, the concentration of coffee was far less than that cup of strong tea back then.
4、Emphasizing the natural flavor and freshness of ingredients
Japanese cuisine focuses on highlighting the natural flavor of the food itself.
The cooking methods mainly include steaming and boiling, and sometimes even raw food is consumed. Very little seasoning is used.
There was once a Japanese elder who shared photos of their dinner on a social platform: there was only white rice and a piece of white tofu, and not a single drop of oil.
The steaming and boiling cooking methods can reduce the production of harmful substances and retain the maximum amount of nutrients in the food.
In contrast, some Chinese cooking methods: often use a lot of oil, salt, sugar, and a large amount of compound seasonings. Although they can satisfy the taste buds, they also mask the natural flavor of the ingredients and increase the metabolic burden on the body.
5、The obesity rate is extremely low.
In Japan, it is rare to see obese people.
The country's obesity rate is only about 4.3%, making it one of the lowest in the world.
They are able to maintain their figure, partly due to a low-calorie, light diet, and partly because of the country's proactive intervention.
The Japanese government is the most proactive in controlling the weight of its citizens globally, and even has enacted relevant laws to regulate it.
According to the regulations, enterprises must measure the waist circumference of employees aged 40 to 75 every year.
- The waist circumference of men must not exceed 90 centimeters,
- and that of women must not exceed 85 centimeters.
If it exceeds the limit, further tests such as blood pressure, blood sugar, and blood lipid tests must be conducted.
If any of the indicators are not up to standard.， not only will the employees be classified as "high-risk individuals for metabolic syndrome"， but the enterprises may also face fines.
This situation is extremely rare in the world， but it also reflects Japan's unique approach to public health management.
For those who have long been troubled by obesity， such national intervention may be a kind of "blessing" - forced to be healthy， and ultimately benefiting themselves.
In summary
a light and diverse diet， eating only until 80% full， is indeed a scientifically reasonable way of eating.
Some people have already practiced such a diet lifestyle； others are still adapting and need to gradually adjust.
The key is to accept it in your mind， and then your actions will follow.
| ---Extended Reading and Resources |
The diet is light, and it is necessary to mention that the cooking oil in the kitchen is of good quality.
People are gradually using healthy fats such as extra virgin olive oil for cooking.
A good olive oil not only enhances the flavor of the dishes, but also its monounsaturated fatty acids and antioxidant substances are particularly beneficial for cardiovascular and cerebrovascular health.
Brands like Filippo Berio、Bertolli from Italy ，Borges、Carbonell from Spain, Gaea from Greece etc，are all good choices. If interested, you can check the Amazon link ， click here.
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