15 JAPANESE HEALTHY Eating Hacks That Will Change Your Life!

Akane Kato

26 Feb 202410:05

Summary

TLDRIn this video, Lina reveals Japanese health hacks for easy and enjoyable dieting. Tips include making healthy food visible, using small plates, eating to 80% fullness, chewing food well, freezing ingredients, focusing on balanced meals, consuming more fish, using microwave cooking, drinking green tea, preparing healthy snacks, starting meals with vegetables and protein, and using a rice cooker for nutritious meals.

Takeaways

🍏 Keeping healthy food visible in your living space can help change eating habits without much effort.
🍽️ Using small plates can trick the mind into thinking you are eating more, leading to less food consumption.
🍲 Eating until you are 80% full is a Japanese practice that promotes longevity and health.
🥗 Chewing your food well can help you eat less by slowing down the eating process and improving digestion.
🥣 Freezing ingredients can extend their shelf life, save money, and make cooking healthy meals easier.
🥦 Magashi, highlighting seven essential food types daily, promotes a balanced diet for good health.
🐟 Eating more fish instead of fatty meats can help control calorie intake and offer superior health benefits.
🥗 Using a microwave for cooking can significantly cut down on cooking time and reduce the need for oil.
🍵 Drinking green tea is common in Japan and has been shown to have health benefits like reducing body weight and fat.
🥑 Preparing healthy snacks like fresh fruits or frozen fruits can help curb sugar and fat intake.
🥗 Eating in order, starting with vegetables and protein before carbohydrates, can help prevent weight gain.

Q & A

What is the main topic of Lina's video?
-The main topic of Lina's video is how to stick to a diet using simple health hacks inspired by Japanese habits.
What is the first hack mentioned in the video?
-The first hack is to keep healthy food visible and easily accessible in your living space, such as keeping fruits, nuts, boiled eggs, pickles, and sweet potatoes in easy-to-see places.
Why does Lina suggest using small plates for meals?
-Lina suggests using small plates because they make portions appear more voluminous, which can help reduce the amount of food consumed and lead to a significant effect over time.
What does 'eating until 80% full' mean, and why is it beneficial?
-Eating until 80% full means stopping eating before you feel completely full. It is beneficial because it helps prevent overeating and is a practice that contributes to longevity and overall health.
How does chewing food well help with dieting?
-Chewing food well helps by making you feel full faster and improving digestion, as the fullness signal to the brain is activated about 20 minutes after you start eating.
What are the benefits of freezing ingredients according to the video?
-Freezing ingredients extends their shelf life, saves money, lowers the barrier to cooking healthy meals, speeds up cooking time, and enhances flavor.
What is 'magashi,' and why is it important for a balanced diet?
-Magashi is a Japanese dietary guideline that highlights seven essential food types for a balanced diet: meat, seafood, soy products, vegetables, fruits, mushrooms, and tubers. It promotes a balanced diet for overall health.
Why does Lina recommend eating more fish?
-Lina recommends eating more fish because it is rich in omega-3 fatty acids, which are beneficial for heart health and can help control calorie intake better than fatty meats.
How can a microwave be used for healthier cooking?
-A microwave can be used to cook food without oil, thus reducing calorie intake. It can also speed up cooking time and make meal preparation easier, such as draining tofu or steaming vegetables and fish.
What are some healthy snack ideas mentioned in the video?
-Some healthy snack ideas include fresh or frozen fruits, Greek yogurt topped with cottage cheese, bananas, cinnamon, a pinch of salt, and honey.
What is the significance of expressing gratitude before meals in Japanese culture?
-Expressing gratitude before meals in Japanese culture is significant because it shows respect for the food and promotes mindful eating, which can help prevent stress eating and enhance the enjoyment of the meal.

Outlines

00:00

🍽️ Simple Health Hacks for a Balanced Diet

In this video, Lina introduces viewers to various Japanese health hacks that make maintaining a healthy diet easier. She emphasizes the importance of making small, manageable changes rather than drastic ones. Key points include keeping healthy food visible in your living space, using small plates to control portion sizes, and practicing mindful eating by stopping when you feel 80% full. Lina also suggests chewing food thoroughly to aid digestion and prevent overeating. Additionally, she recommends freezing ingredients to extend their shelf life and make cooking easier, as well as incorporating magashi, a Japanese dietary practice that emphasizes seven essential food groups for a balanced diet.

05:01

🥗 Healthy Eating Tips and Lifestyle Adjustments

Lina continues her discussion on healthy eating by sharing more Japanese lifestyle tips. She suggests using microwave cooking for quick and healthy meals, drinking green tea for its health benefits, and preparing healthy snacks like fruit or yogurt with cottage cheese. Lina also advises eating in a certain order, starting with vegetables and protein to prevent blood sugar spikes. She introduces the concept of using a rice cooker for versatile cooking and maintaining a regular meal schedule to boost metabolism. Lina concludes by highlighting the importance of making soup and expressing gratitude for food, emphasizing the need for a balanced approach to diet and lifestyle that includes both physical and emotional well-being.

Mindmap

Keywords

💡Diet

A diet refers to the types and quantities of food that an individual consumes regularly. In the context of the video, the term is used to discuss the challenges people face in maintaining a healthy eating plan and the strategies to make it easier. The script emphasizes that sticking to a diet doesn't have to be difficult and suggests using simple hacks to achieve a healthy lifestyle.

💡Healthy Living

Healthy living encompasses a lifestyle that promotes overall well-being through balanced nutrition, regular physical activity, and mental health. The video script suggests that achieving and maintaining a healthy lifestyle can be simplified through everyday habits and practices, such as eating fresh food and using small plates.

💡Japanese Diet

The Japanese diet is known for its emphasis on fresh, unprocessed foods, and a balance of nutrients. The script highlights several Japanese dietary habits, such as eating fish, vegetables, and using small plates, which contribute to their lower obesity rates and longer life expectancy.

💡Portion Control

Portion control is the practice of managing the amount of food consumed to prevent overeating. The video mentions the use of small plates as a strategy to control portions, which can help in weight management and overall health.

💡Chewing

Chewing is the act of breaking down food in the mouth by teeth before swallowing. The script emphasizes the importance of thorough chewing in the Japanese diet, which can aid in digestion and signal to the brain that you are full, thus preventing overeating.

💡Freezing Food

Freezing food is a method of preserving it by lowering the temperature to prevent the growth of microorganisms. The video discusses how freezing ingredients like vegetables, mushrooms, and fish can extend their shelf life and make cooking healthy meals easier.

💡Miso Soup

Miso soup is a traditional Japanese dish made from a stock called dashi, miso paste, and often includes tofu, seaweed, and green onions. The script mentions miso soup as a part of a balanced diet, highlighting its role in providing a feeling of fullness and contributing to a healthy meal.

💡Microwave Cooking

Microwave cooking is a method of heating food by exposing it to electromagnetic radiation in the microwave frequency range. The video script suggests that microwave cooking can be a quick and healthy way to prepare meals, as it often requires less oil.

💡Gratitude

Gratitude is the feeling of appreciation or thankfulness. In the context of the video, expressing gratitude before eating is highlighted as a cultural practice in Japan that shows respect for the food and can enhance the dining experience.

💡Eating Schedule

An eating schedule refers to the timing and frequency of meals throughout the day. The script advises having a regular meal pattern, such as eating dinner between 6:00 and 7:00 p.m., to aid in digestion and maintain a healthy metabolism.

💡Snacking

Snacking is the practice of eating small amounts of food between meals. The video script provides healthy snacking ideas, such as fresh fruits or yogurt with cottage cheese, which can help curb hunger without leading to excessive calorie intake.

💡Steaming

Steaming is a cooking method that uses steam to cook food. The script mentions the use of a rice cooker for steaming vegetables and preparing meat, which can help retain nutrients and be a part of a healthy diet.

Highlights

Secret to sticking to a diet is using simple health hacks.

Japanese people stay healthy by using simple health hacks.

Dieting doesn't need to be hard with these hacks.

First hack: Keep healthy food visible in your living space.

Second hack: Use small plates to control portion sizes.

Eat until you're 80% full to prevent overeating.

Chew your food well to improve digestion and satiety.

Freezing ingredients can extend shelf life and lower cooking barriers.

Magashi includes seven essential food types for a balanced diet.

Eating more fish can provide health benefits over fatty meats.

Microwave cooking can save time and reduce the need for oil.

Drinking green tea has health benefits and aids in weight reduction.

Prepare healthy snacks to curb hunger without overindulging.

Eating in order, starting with vegetables and protein, can prevent weight gain.

Using a rice cooker can help retain nutrients in food.

Eat dinner between 6:00 and 7:00 PM to boost metabolism.

Including miso soup in meals can aid in digestion and prevent overeating.

Expressing gratitude before eating can enhance the dining experience.