According to the World Health Organization, Japanese people enjoy the lowest obesity rate in the developed world at 3 percent. Compare that with a 32 percent obesity rate in the United States, and you may wonder how the Japanese manage to stay so healthy. One of the main reasons is how and what Japanese people eat. If you would like to enjoy the health benefits of the Japanese, you may be interested in learning about the .
Rice, Vegetables and Fish
The Japanese diet includes a large amount of rice, six times more than the average American's diet. A small bowl of rice is served with almost every meal. Rice is a low-fat complex carbohydrate that fills you up on fewer calories. Be sure to serve the rice with no butter or oil.
Vegetables play an important role in the Japanese diet. Green beans, red bell peppers, zucchini, carrots, lettuce, mushrooms, sweet potatoes and tomatoes all have a place in the traditional Japanese diet. As many as five varieties are served in a single meal. It is not uncommon to have vegetables for breakfast. To maintain the maximum amount of nutrients, steam or stir-fry your vegetables.
Fish also plays a major role in the diet of . Salmon, fresh tuna, sardines, mackerel and herring are among the favorites. Fish, especially fatty fish, is a great source of omega-3 fatty acids, which are known for their heart-health and mood-boosting benefits. Although the Japanese account for only 2 percent of the world's population, they consume 10 percent of the world's fish. Because they eat so much fish, they eat less red meat. Red meat contains saturated fat and can lead to obesity and heart disease.
Other Foods
Soy is another favorite of the Japanese. Soy products such as tofu and edamame beans are a great source of protein and contain no saturated fat. Japanese meals often have more than one dish that is soy-based, such as miso soup and chunks of tofu.
For desert, the Japanese like seasonal fruit, peeled and arranged on a nice platter. They also enjoy ice cream and cake, but in much smaller portions than those served in the U.S. The Japanese also like to end their meals with a cup of green tea.
Portion and Presentation
Japanese meals are not only much healthier than the traditional American meals, but they are also much smaller. Meals in Japan are served on many small, decorative plates. The idea is to enjoy with your eyes as well as your stomach. On average, Japanese consume 25 percent fewer calories than Americans.
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