Japanese food typically consists of lots of rice, fish, and vegetables, and it already resembles the Second Nature Balanced Plate quite well.

We studied the current Japanese balanced eating model. We developed our Japanese Balanced Plate model, consisting of the following food groups and main sources of each in a traditional Japanese diet.

Protein

Traditional Japanese dishes high in protein include Yakitori, Gyūdon, Natto and Sashimi. Protein should make up ¼ of your plate.

Carbohydrates

Japanese dishes mainly consist of carbohydrates, such as sushi, okonomiyaki, ramen, and sticky rice balls. Carbohydrates should make up ¼ of your plate.

Vegetables

Vegetable soups, stews, and shredded salads are traditional Japanese ways to increase your vegetable intake, and this food group should make up ½ your plate.

Fats

Fats are usually used sparingly in a Japanese diet, though it’s helpful to include some dairy sources of fat in your daily diet. This can help you feel full, satisfied, nourished, and energised.

Tempura is a deep-fried batter in many Japanese vegetables, meat, and fish dishes. Because deep-frying can increase the amount of harmful fats (trans-fats) in foods, we recommend having tempura foods in moderation.

One serving of unsaturated and saturated fats with each meal can create a balanced plate and overall diet.

Sauces

Sauces such as tsuyu sauce, sweet & sour sauce, or shoyu sauce are enjoyed widely in Japanese cuisine.

Teriyaki is also a popular Japanese cooking style in which foods are broiled or grilled with a glaze of soy sauce, mirin and sugar and then served with sticky rice.

Try to purchase sauces with as little added sugar as possible, or reduce the sugar content if making them yourself at home.

Here’s the Second Nature Japanese Balanced Plate for you to follow as a guide to Japanese eating:

Here are also some Second Nature Japanese recipes you may like to enjoy:

Other recipes that are balanced and Second Nature-friendly could be: