The Japanese have an absolute record for life expectancy. In addition, they are considered the thinnest nation in the world because only 3% of residents are obese. Your special attitude towards nutrition plays an important role in this situation.
There is a special nutrition system recommended by the government and actively used in Japan. It was developed in 2000 by various ministries and is famous by the name “Japanese food guide” (due to a popular children’s toy).
We decided to find out what the Japanese are recommended to eat and how they should structure their diets. So here we are, ready to share the results with you.
The main feature of the “Japanese food guide cover” is the dominance of carbohydrates over low amounts of fat. It is also recommended to reduce the amount of salt, processed foods, sweets and drinks that contain a lot of sugar.
All products are divided into several groups: each has a recommended number of servings per day (the size of the servings depends on the age and gender of the person). The basis of the diet is cereals and grains, followed by vegetables (fresh, processed, and in soups), meat, and fish. Fruits and dairy products are suggested in 2 servings a day.
The diet focuses on local and seasonal products, such as rice or fish, with the rare exception of including international dishes.
Each meal should be well balanced and contain products from different food groups. For example, a typical school lunch in Japan consists of rice, meat or fish, miso soup, a glass of milk, and fruit.
It is important to eat in moderation, as well as to maintain a balance between the amount of food eaten and the calories expended. The latter is achieved through different physical activities.
Keeping food ready for a long time and cooking it in advance is not considered healthy in Japan, the focus is always on fresh produce.
As you can see, the nutritional system of the Japanese people is transparent and understandable. Give preference to fresh products and dishes from your national cuisine, limit the amount of fats and sweets consumed, and consciously relate to everything you eat.
Although simple, these rules work very effectively. The results of these surveys were confirmed and even published in 2016. During this survey, a group of Japanese scientists studied the eating habits of almost 80,000 Japanese for 15 years.
The death rate was found to be 15% lower among people who followed official nutritional recommendations.
Do you agree with the recommendations of the Japanese government? What helps you stay in good shape? Share your secrets in the comments!8 Principles of Nutrition That Make Japan One of the Slimmest Nations in the World
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