- Okumura Oyster I am a Japanese wellness writer who grew up in the US and Japan.
- In Japan, she learned that food is more than just fuel, it can also be used to express love.
- Two of the Japanese dietary principles she follows are moderation and variety.
The irony of eating well is that often the harder you try, the worse you feel. Strategies like counting calories, tracking macro records, and intermittent fasting all require considerable effort and can quickly start to feel overwhelming and obsessive.
Growing up in America, I used to be pretty fat. Feeling hopeless, I resorted to a rigorous strategy that included counting calories to keep her under weight. Even after I achieved that, I still had anxiety in my head, such as, “Am I eating too much?” “Am I overweight?”
I was technically healthy according to the numbers on the scale, but I hated the idea that I would have to stay fit this way for the rest of my life.
Only after coming to Japan and seeing different perspectives on healthy eating, did I understand that eating healthy doesn’t have to be obsessive. We are healthy and can enjoy snacks, desserts and favorite foods without worrying too much. I learned that food is more than just fuel, it is a way to express love, understand a culture, and express values.
So what is the Japanese diet? What I have learned from living in Japan is that healthy eating is not about making a 180-degree change in your eating habits, but paying attention to the small things you do every day and how healthy habits can have multiple effects. It is about understanding. Make a big impact.
These two Japanese healthy eating principles helped lead me to freedom from obsession.
1. Eat in moderation
Hara Hachibunme literally translates to “Hara Hachibunme,” but its original meaning is “to eat in moderation.” The idea is that most meals should be enjoyed until you’re 80% full (feeling full but not overstuffed).
This way, we can enjoy our favorite dishes and foods without changing too much. You don’t have to change anything about what you eat, just watch how much you eat. If you stop when you’re 80% hungry, you don’t need to go on another diet.
The caveat is that it’s hard to appreciate satiety unless you’re eating fiber-rich foods like fruits, vegetables, and whole grains, but you don’t have to include these foods in every meal. is. If you eat in moderation and eat nutritious foods on a regular basis, you can enjoy desserts, snacks, and whatever else you can while maintaining a healthy diet.
2. Focus on diversity
While many diets focus on cutting out foods or increasing intake of “superfoods,” the traditional Japanese diet often emphasizes variety. .
For example, a common way to serve Japanese food is ichiju sansai, which means “ichiju sansai”. Ichijumono is usually miso soup, and sansai is usually one serving of protein and two vegetable dishes.
You don’t have to take this maxim literally to benefit from it. One of my favorite ways to apply Ichiju Sansai is to balance the meals I eat. For example, if you’re taking out Thai fried rice, microwave steamed broccoli or edamame for extra volume. Throw in the vegetables.
Ironically, not worrying too much was the key to improving my eating habits. Stress and obsessive thoughts are not the way to lead a healthy diet, nor do they need to. If you consistently practice moderation and variety, you can reach your health goals without worrying about what to eat. Instead, you can focus on the aspects that make life fun, fulfilling, and meaningful.
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