Want to live longer? Eat like the Japanese. We break down the "Ichiju Sansai" meal structure and the benefits of fermented foods.

Japan has one of the highest life expectancies in the world. The secret isn't genetics; it's the Japanese healthy food diet.

Ichiju Sansai (One Soup, Three Dishes)

A traditional meal consists of:

• Rice: The energy source.
• Miso Soup: Fermented soy for gut health.
• Main Dish: Usually fish or lean meat (grilled or steamed, not deep-fried).
• Two Side Dishes: Vegetables, seaweed, or tofu.

Key Principles

1. Hara Hachi Bu: Eat until you are 80% full. Never stuff yourself.
2. Fermentation: Natto, Miso, Soy Sauce, Pickles (Tsukemono). These are packed with probiotics.
3. Seasonal Eating: Eat food that is in season (Shun). It tastes better and has more nutrients.
4. Small Portions: Food is served on many small plates, which provides variety and prevents overeating.

Foods to Add to Your Diet

• Seaweed (Wakame/Nori): Packed with minerals.
• Tofu: High protein, low fat.
• Green Tea: High in antioxidants.
• Fish: Omega-3 fatty acids.

Conclusion

The Japanese diet is low in sugar and saturated fat, but high in vegetables and fish. It's a sustainable way to eat for life.