Ramen, Japan’s soul food, is full of carbs, sodium and depending on the flavor – sugar, too.

5 rules for eating healthy In Japan

By Hilary Keyes

When I recently witnessed a close friend of mine’s father being diagnosed with Type-2 diabetes, suddenly founding himself making major dietary changes, I came to realize two things about the Japanese cuisine — one, not every Japanese food is healthy, and two, it’s in fact hard to eat healthily in Japan if you’re counting the calories.  

Think about it: The average serving of tempura, can come in at anywhere from 200-700 calories; katsudon, (fried pork cutlet on rice), starts at about 900 kcal for a small portion, while ramen can come in at anywhere from 500-800 kcal depending on the soup base and size. Sushi, perhaps the healthiest sounding of all, averages out at roughly 75 kcal per piece, depending on topping, (which could explain why most Japanese celebrities’ Insta feeds are full of only only sushi piece), while yakitori, grilled chicken, fluctuates from 24 kcal per skewer (for nankotsu or cartilage) to 165 kcal for kawa (chicken skin) skewers, and further depends on whether you order your yakitori prepared with salt or tare (sauce). So, basically, if you want to go out and enjoy a meal, you’re going to end up taking in way more calories than you should. Yet, Japan’s eating out market is so widely accessible — and so common.

Triggered by the recent discovery, I spoke with a few medical experts and a couple of chefs to get some professional insight into eating smart in Japan. And here is what I found out: if you want to still enjoy food and stay healthy at the same time, there are five main rules you should follow when it comes to dining in Japan.

Click here to read more.

© Savvy Tokyo

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I always put on 2-3 kg when I come to Japan for a few weeks. Feels like I have to eat all the good stuff I have missed out on, and I generally drink more than normal as well.

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The five rules seem to be the five rules for eating healthy anywhere on the planet.

No processed foods

Don't stuff yourself (80% full instead of 100% full)

Watch out for carbs and salt (rice and raamen)

Beware of 'miracle' foods (the famed banana diet)

Variety is the spice of life.

My a "How to Eat Healthy in Japan"

Eat vegetables, fruit, and occasionally a small amount of rice

Avoid deep-fat fried anything

Eat in moderation.
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good comments.

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The article would be more helpful if it told the reader good choices to eat, not just to avoid things like salt and sugar that are ubiquitous but are present in greatly varying amounts between dishes.

According to Western thinking, the amount of sodium in the Japanese diet should be fatal, so I suspect that particular advice does not apply to everyone.

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Avoid ready made food - a no brainer. So much Japanese food, even home cooked, is covered in ready made sauces from the supermarket that are full of salt and sugar.

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The author picks tempura, katsudon, sushi, and yakitori as example. But they are not traditional Japanese food except sushi. During and before Edo period, Japanese did not usually eat meat (beef, pork or chicken). Fried food was not common because oil was precious.

Traditional Japanese dish is fish or vegetable that is boiled, grilled, steamed or eaten raw.

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Best advice- cut down on white rice. It's a killer, especially if you eat it every day. Change to genmai (brown rice) or long rice from south east Asia if possible. Also more veggies, especially rich colored ones (spinach, red/green peppers, etc.). And, avoid the pickles, they contribute to stomach cancer rates that are among the highest in the world.

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According to Western thinking, the amount of sodium in the Japanese diet should be fatal, so I suspect that particular advice does not apply to everyone.

Have you not wondered why you have such high levels of gastric problems in Japan?

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Silly reasoning imo. Overweight/obese westerners who stuff themselves with burgers, fry ups, sauce, fries, soda etc back home are likely to eat/look for unhealthy food when they are overseas and yes they aren't going to lose weight if they stuff themselves with tempura, katsudon, wasabi snacks etc something most J ppl don't do.

J food culture isn't to blame, westerners especially the anglo world who's been overeating cr*p for decades are.

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I am always trying to follow this rule , this post really helpful for me . I always careful about my health . take care about my wight . Get more helpful blog about health

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