Japanese Diet Plan
The Japanese diet plan is considered to be one of the healthiest in the world, and for that reason the Japanese people have an average life expectancy far greater than the western world. The foundation of a traditionally prepared Japanese meal is often rice. Japan is surrounded by sea, and therefore much of Japanese food involves seafood dishes. They eat threes servings of fish a week, on average. They also eat lots of soy products and fresh vegetables. The Japanese start their meals with a bowl of light soup such as vegetable broth which is filling yet low in calories. In Japan, food is served on separate small plates and bowls instead of on one big plate. Eating smaller portions of food can help you control weight. Beef has never been a staple part of traditional Japanese cuisine, and it was even banned from being eaten in Japan. A major factor of the Japanese way of eating is to eat until 80% full. In this manner, you can avoid overeating. Remember, Japanese diet is based on rice, fresh fish, soya and vegetables, with only small amounts of meat and sugar.
In Japan rice is not only one of many foods, but the most important staple of the diet and the centerpiece of almost every meal. Rice is good source of carbohydrate and protein and it is also gluten free. In Japan rice is associated with physical strength. With a healthy amount of vitamin B, fiber and protein, rice gives you energy quickly and due to it being an easily digestible food. Eating rice is very healthy just because of the fat that it does not have. Brown rice is good source of phosphorus, copper and magnesium. Rice is also unique as a crop in that it can grow in flooded conditions that would drown other plants (some rice species grow in water 15 feet deep). Rice is very important in Japanese society historically and culturally.
Since Japan is mostly surrounded by ocean they eat lots of seafood such as crabs, calms, fish, shrimp or lobster. Seafood is an important part of Japan diet plan. In Japan people eat raw fish, in the form of sushi and sashimi, among other dishes. Seafood is very healthy for the body, as it contains healthy fatty acids. Seafood is also good source of protein and minerals. Eating seafood can help prevent cardiovascular diseases.
In fact, traditional Japanese cuisine has soy in almost every meal, hiding in places you wouldn't expect. In Japan, soy is consumed in various forms, including dried or green soybeans, tofu, miso, natto, soy sauce, and soy-milk. Soybeans are very high in protein and are the only legume that contains all nine essential amino acids. The soybeans are also a rich source of vitamins B, C and K, as well as the minerals phosphorus, potassium and calcium. Soy food can help with osteoporosis and heart disease. It also lowers your risk of gastric cancer. Indeed, according to ancient Japanese mythology soybeans are a gift from the gods.
By far the most popular beverage in Japan is tea, and in particular green tea which has been drunk in Japan since ancient times. In Japan, green tea is part of their daily staple and consumed as much as 5 to 6 cups a day. Sugar is not usually added to green tea in Japan. Researchers have found that drinking green tea every day reduces the risk of cancer and have many other health benefits. Green tea consumption has also been linked to lower incidences of stroke and heart disease. Doctors recommend that people drink green tea at least once a day to keep their immune system good and to keep them healthy. Anti-aging and anti-inflammatory effects of green tea may delay signs of skin aging, such as sun damage, expression lines and wrinkles. This is the reason why Japanese people look so much younger.
Japanese Diet Tips
- Aim to eat more seafood such as crabs, lobster, calms by including it twice in your weekly diet plan.
- Eat rice at least once a day.
- Drink green tea at least twice a day.
- Don't forget to drink enough water.
- Add fish such as salmon, tuna, trout to your diet two times a week.
- Incorporate soy foods into your diet plan.
- Eat lots of fresh vegetables with your meals.
- Avoid overeating during your meals. Stop eating until you feel full.
- Eat smaller, but more frequent meals throughout the day.
- Don't forget to exercise on a regular basis.