I'M JAPANESE—8 TRADITIONAL EATING HABITS IMPROVED MY LIFE
When I was 18, I moved to the United States. It was my first time living outside of Japan, and I noticed both the positive and negative aspects of my own culture.
As a teenager, I began to focus on blending in with American culture. I wanted to appear and behave as Americanized as possible, which led me to harbor resentment towards Japan.
It felt like I was suppressing my Japanese identity.
However, it wasn't until a couple of years after moving back to Japan that I began to rediscover my love for my own country—the culture and the lifestyle.
I want to share some of these habits with you so that you can improve your own life, wherever you may be.
Drink Hot Water
Start your day by drinking hot water. While I love drinking coffee, sometimes it's too harsh on my stomach first thing in the morning. If you experience something similar, starting your day with hot water—or "sayu"—can be a great alternative.
Drinking hot water helps keep you hydrated while warming your body, especially during winter. It also aids digestion and promotes relaxation. You can drink it plain or add lemon for some extra flavor.
Have a Hearty Breakfast
If you've ever stayed in a nice hotel in Japan, you know how seriously we take breakfast. Whenever I book a hotel in Japan, I always make sure it includes breakfast.
Studies show that people who eat breakfast regularly tend to be happier and more positive. Conversely, those who skip breakfast or eat less frequently tend to feel less happy.
Traditional Japanese breakfasts typically include white rice, miso soup, grilled fish, pickles, egg rolls, and more. It's a nutritious and filling meal known to boost energy and promote longevity.
Prioritize Balanced Meals
While many tourists opt for convenience foods during their visits to Japan, many locals—including myself—do not rely on them heavily. Convenient foods often contain additives and lack essential nutrients like dietary fiber and vitamins.
From a young age, we are taught about nutrition and the importance of consuming balanced meals. In my school, we had chefs visit our classrooms to explain the nutritional roles of different foods.
We also had cooking classes starting from 5th grade to learn how to prepare balanced meals. We used colorful charts to understand different food groups, with each color representing various nutrients like protein, minerals, and vitamins.
Emphasis on nutrition is a standard part of education in Japanese public schools. We also consume a lot of fermented foods and condiments.
Consume Green Tea and Matcha
I feel like matcha is more popular outside of Japan, but both green tea and matcha have incredible health benefits. Green tea is said to improve cognitive function, help with fat burning, and manage blood sugar.
Matcha is also high in antioxidants, which may also boost brain function while aiding weight loss. While many Japanese people tend to drink green tea more often due to its convenience, affordability, and quick preparation, I've personally become quite passionate about making matcha correctly—not only for its health benefits but also because it brings a sense of peace within me.
The next time you make matcha, pause your podcast, take a seat at a table instead of standing in the kitchen, and enjoy the aroma of green tea and the sound of whisking. Don't forget to express gratitude before taking a sip. It's a lovely, meditative moment.
The 80% Rule
I wish I could follow this next rule consistently, but I struggle with it every day: The 80% rule.
In Japanese, it means only eating until you're 80 percent full. This practice is considered the secret to a longer and healthier life. It helps maintain a healthy weight by preventing overeating.
Overeating can slow your digestive system and accelerate oxidation, ultimately aging you faster. Using small plates and sampling a little bit of everything is a common tradition in Japan.
We often serve Japanese food in small plates and bowls called "kobachi," and I love sampling various dishes.
This approach allows your body to receive diverse nutrients from different sources and prevents overeating. Additionally, the variety of kobachi adds color and fun to meal preparation, although the downside is the extra dishes to wash afterward. When I'm feeling lazy, I prefer using plates like this one for easier cleanup.
Express Gratitude For the Meal
This tradition is probably well-known, but many people may not understand its deeper meaning: Saying "itadakimasu" before eating and "gochisosama deshita" after eating. These phrases both translate to "thank you for the meal."
However, they carry a deeper significance. We say these words to express gratitude to the person who cooked and prepared the meal, to the farmers who grew the ingredients, and to the lives of the plants and animals involved. It's a way to show appreciation for Mother Nature.
While we often say these phrases automatically, I believe it's a wonderful practice to consciously cultivate gratitude.
Incorporate Vinegar Into Your Diet
Many trends show the health benefits of eating vinegar. Vinegar may aid weight loss, improve heart health, and lower blood sugar levels.
But did you know that authentic sushi rice contains vinegar? This is just one of the many ways Japanese people use vinegar in cooking.
My favorite method is making dressing with vinegar, and I also enjoy using Ponzu sauce, which also contains vinegar. Ponzu sauce is perfect for hot pots, dumplings, and sashimi, and it pairs well with almost anything.
You can easily make it at home. If you don't have access to an Asian market, homemade Ponzu sauce requires just three ingredients: vinegar, soy sauce, and lemon. Simply mix half a tablespoon of lemon juice, one and a half tablespoons of soy sauce, and one tablespoon of vinegar. If you have dashi powder, adding it will enhance the umami flavor.
Slow Down Your Eating Pace
Growing up, my brother was always a fast eater, and my mom would remind him to "chew slowly." Interestingly, some studies show that people who eat quickly and have large portion sizes tend to have a higher BMI, meaning they are more likely to be overweight.
Eating slowly can help your stomach feel more full and satisfied, and it's a great way to savor your meal and practice mindfulness.
I learned to embrace my Japanese roots and accept myself for who I truly am. As I reconnected with and fell back in love with my culture, I realized the numerous healthy habits ingrained in our daily lives that significantly enhance our well-being.
Mako Watanabe is a Japanese content creator on YouTube, sharing her no 9-5 life that puts health and happiness first.
All views expressed are the author's own.
Do you have a unique experience or personal story to share? Email the My Turn team at [email protected].
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