The healthiest and fittest country in the world reveals the secret in what they eat. Shoku-Iku, that means 'food education' is a concept Japanese people follow which is why they never have to go on diets. They maintain perfect figures well even when they turn old. They consciously monitor their nutritional intake at every meal every day and are very well-informed about the nutritional value of the food they consume. Shoku-Iku propagates the Buddhist-inspired Power of Five to boost variety, which means you must eat foods from 5 different groups (grains, vegetables, fruits, protein and dairy) that appeal to your five senses.
These foods should contain at least 5 tastes (sweet, sour, bitter, salt and the savoury umami) and reflect 5 colours in total (green/blue, red/orange, white, black/brown, yellow). Here, we reveal the importance they give to different kinds of foods and how even you can incorporate them in your diet.
Eat a lot of fresh and unprocessed foods with very less refined foods and sugar. Rice and seafood are a staple in Japan. Consume a lot of grains and vegetables and moderate amounts of animal products and soy. Dairy products and fruits hardly figure in their diet. The country has the lowest rate of cardiovascular diseases The nation is known for longevity and the absence of weight related problems People who followed a diet similar to the Japanese diet had a reduced risk of heart disease and stroke.
Green Tea: The flavonoids in green tea offer protection from heart diseases, diabetes and also promote weight loss, which is why Japanese people love green tea. Fruits and dairy products: The Japanese do not have more than two servings of fruit and dairy products per day. Portion size may be a maximum of 100 grams for both.
Grains: Low fat grains, packed with filling carbohydrate provides essential vitamins and anti-inflammatory substances. Include grains in some form or another at every meal. Noodles in Japan is usually made from mung beans and buckwheat and not just wheat. Vegetables: The Japanese people depend on low fat and high protein vegetables. They consume green leafy vegetables as much as they can.
Soy: Japanese people eat a lot of plant-based protein like soy. This works for weight loss.Soy influences your metabolic rate and encourages weight loss. You can add tofu, edamame, soybeans and tempeh to you diet to take advantage of this food.
Seafood: Seafood is the main source of protein. Fish provides lean protein. It I low in saturated fat and contain essential vitamins and anti-inflammatory substances like omega-3 fatty acids. Salmon and tuna are very popular here. The Japanese are lean and fit people. They hardly suffer from lifestyle diseases and have perfect weight.