What Do They Eat For 3 Meals A Day To Boost Health And Extend Lifespan?

What is the daily menu of the Japanese like? What do they eat for 3 meals a day to improve health and increase lifespan? Let’s explore some of the most popular and traditional Japanese dishes with Unatoto Singapore.

Healthy Eating Habits of the Japanese: 4 Key Principles

The Japanese are famous for their eating habits that are not only delicious but also healthy. Known for their balanced and refined eating patterns, these habits can inspire us to maintain better health. In this article, we’ll share 4 important principles of Japanese eating habits that you can apply in your daily life to improve your health while enjoying your meals.

Hara – Hachi Bu (or Hara Hachibunme) – Eat Until You Are 80% Full 

Many of us are taught not to waste food, as it can be seen as disrespectful. However, the Japanese principle of Hara – Hachi Bu seems to go against this idea. It suggests that we should eat until we’re about 80% full rather than overeating, which can cause discomfort and indigestion. Additionally, eating too much at dinner can affect sleep and digestion.

Although meals in Japan may appear to have larger portions in restaurants, schools, or offices, the Japanese typically stop eating when they feel they are just enough, not forcing themselves to overeat.

Variety is Key

A typical Japanese meal usually includes dishes like grilled fish, rice, simmered vegetables, miso soup, fruits, and leafy greens. This diversity in food is key to maintaining both physical and mental health. Among these, fish and vegetables are highly favored, and the omega-3 fatty acids, vitamins, and minerals found in them help Japanese people fight aging and live longer, healthier lives.

Avoid Processed Foods 

The Japanese are particularly mindful of their diet and limit the use of processed foods. These foods often contain excess oils, sugar, and salt, which are not healthy and can lead to health issues like obesity, high cholesterol, and heart disease. Eating fresh and clean food is one of the factors contributing to the long lifespan of Japanese people. This habit also leads them to visit the market daily and prepare meals at home.

Meal Guidelines for 3 Meals a Day

At Unatoto Singapore, we not only focus on the flavor of our dishes but also encourage you to adopt healthy eating habits for your daily meals. Following a balanced and scientific eating pattern can greatly improve both your health and spirit.

One of the key components of the Japanese diet is the rules for each meal of the day, which help the body stay energized and maintain a healthy physique. Let’s explore how to correctly structure your meals throughout the day to optimize health and enjoy the refined flavors of Japanese cuisine, right here at Unatoto Singapore!

Breakfast: Light but Nutrient-Packed 

For the Japanese, breakfast is the most important meal of the day and should provide balanced nutrition. However, to avoid discomfort and bloating, breakfast is typically simple and quick to prepare. Common breakfast items include rice, eggs, seaweed soup, miso soup, fish, and fruit.

Lunch: Focus on Seafood and Calorie-Rich Foods 

As you may know, Japan is famous for its love of seafood. Therefore, seafood such as fish, crabs, and shrimp are commonly found in the Japanese lunch menu. Additionally, for lunch, the Japanese often prioritize calorie-rich foods like pork, beef, udon noodles, and ramen. This helps them replenish energy for the rest of the workday, especially since many Japanese people work long hours, often staying late.

Dinner: Light on Oil and Salt 

For dinner, the Japanese usually eat less than at breakfast and lunch. Foods high in oil and salt are often minimized. Instead, lighter dishes such as soups and vegetables are preferred. This helps prevent indigestion and bloating, ensuring food is properly digested before bedtime.

Are you too busy to prepare healthy meals every day? Don’t know how to cook? Don’t worry, come to Unatoto Singapore. Our skilled chefs will prepare delicious, healthy meals just for you.

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