Japan is a country well-known for having one of the healthiest diets in the world, after all, they are the longest lived people in the world. However not every item on the menu is healthy. With Japanese cuisine it's pretty simple, stay away from anything fried or any type of fish high in mercury, such as swordfish, and you will be ok. You can indulge in plenty of sushi, steamed veggies, soy based proteins, and grilled fish. Keep noodles to a minimum, as well as the sauces that are loaded with sodium. After your meal, relax with a nice cup of green tea and you are good to go. Always consume plenty of water throughout your meal.

Quick Reference for Japanese Food

HEALTHY JAPANESE DISHES

Edamame (Vegetarian - Boiled Soy Beans)
Hiyayakko (Vegetarian - Tofu, Garnish)
Hoshigaki (Fruit - Dried Persimmon)
Miso soup (Soup - Miso, Seaweed, Tofu)
Ohitashi (Vegetarian - Spinach, Soy Sauce, Garnish)
Sashimi (Seafood - Thinly Sliced Fish, Wasabi, Soy Sauce)
Sushi (Seadfood - Rice, Fish, Seaweed, Wasabi)
Tecchiri (Soup - Fish, Vegetables)
Tekkadon (Seafood - Tuna, Donburi)
Yakizakana (Seafood - Fish, Daikon)

JAPANESE DISHES TO STAY AWAY FROM

Chicken Katsu (Poultry - Battered Fried Chicken)
Curry Bread (Bread - Deep Fried Bread, Curry Sauce)
Gyoza (Meat - Fried Dumplings, Pork, Vegetables)
Karaage (Side Dish- Battered Fried Fish/Poultry/Meat)
Korokke (Side Dish- Fried Patties, Potato, Fish/Meat, White Sauce )
Kushikatsu (Side Dish - Deep fried Meat, Seafood, Vegetables)
Motoyaki (Seafood - Fish, Cream Sauce)
Takoyaki (Seafood - Fried Dumpling, Octopus)
Tempura Shrimp (Seafood - Battered Fried Shrimp)
Tonkatsu (Meat - Battered Fried Pork)
 

This website is intended as a reference only, not as a medical manual. The information given is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you feel that you have a medical problem, please seek immediate medical help. Before starting any diet, you should consult with your doctor.