Dating japanese dishes
The second change involves reducing sodium intake, which is much too high in the Japanese diet because of the large amounts of soy sauce and pickled foods.When available, choose the lower-sodium varieties of miso, soy sauce and teriyaki sauce, Moriyama says, -- and even then, you should use them in small amounts.Research shows that when we're served more, we tend to eat it -- whether we planned to and were hungry for it or not.People eat up to 45% more food when served bigger helpings, scientists from the University of Illinois, Urbana-Champaign report."The Japanese diet is the i Pod of food," says Naomi Moriyama, co-author of Japanese Women Don't Get Old or Fat: Secrets of My Mother's Tokyo Kitchen, "it concentrates the magnificent energy of food into a compact and pleasurable size." And you don't have to cook Japanese-style to enjoy the diet's healthy foundations -- just eat more fish, vegetables, and fruit; serve smaller portions; eat mindfully and slowly; and add some healthy options like tofu and rice, she says. Not only can they expect to live 86 and 79 years respectively (compared to 80 and 75 years for Americans), but they can also anticipate an average of 75 years lived healthy and disability-free, the World Health Organization reports. 1 lowest obesity rate in the developed world -- 3% -- versus 11% for the French and 32% for Americans, according to the International Obesity Task Force.
A small bowl is served with almost every meal, including breakfast.The flipside of Japan's fish craze means the Japanese eat less red meat, which contains artery-clogging saturated fat that, if eaten to excess, can lead to obesity and heart disease. When consumed in moderation, natural soy products like tofu and edamame beans are a great protein alternative to red meat because they have little or no saturated fat, says Moriyama.Japanese meals often include more than one soy-based dish, like miso soup (miso is fermented soy beans) and chunks of tofu. A typical Japanese dessert is an assortment of seasonal fruits, peeled, sliced, and arranged on a pretty plate, Moriyama says.Veggies are served simmered in seasoned broth, stir-fried in a small bit of canola oil, or lightly steamed -- all methods that maintain a maximum amount of nutrients. Fish, especially fatty fish -- like Japanese favorites salmon and fresh tuna, mackerel, sardines, and herring -- are a great source of omega-3 fatty acids, which are known for their heart-health and mood-boosting benefits, Moriyama tells Web MD.And though Japan accounts for only 2% of the world's population, its people eat 10% of the world's fish.