6 Lessons from a Japanese Nutritionist for a Long, Healthy Life

A Japanese nutritionist recently shared healthy eating tips with CNBC, drawing from the traditional Japanese diet and lifestyle. By following her advice, you too can make changes to promote longevity and wellbeing.

Swap Out Sugary Drinks

Instead of reaching for sodas or artificially sweetened beverages, try brewing fresh green tea. Green tea provides antioxidants and polyphenols that may help fight inflammation and protect your cells. As a bonus, it has minimal calories so you won’t be consuming empty sugary calories.

Avoid Processed Meats

Skip the bacon, hot dogs, and other processed meats that are high in sodium and unhealthy fats. These can raise your risk for certain cancers. For a healthier protein alternative, try freshly-made tofu or rice balls with tuna.

Choose Plant-Based Proteins

Pass on fast food burgers laden with saturated fat. Make your own plant-based burger with tofu, veggies, and spices served on a brown rice cake instead. You’ll get protein without the excess grease.

Opt for Whole Grains

Stay away from sugary breakfast cereals that can lead to blood sugar spikes. Fill your morning bowl with whole grains like brown rice, fermented natto soybeans, and veggies to power your day.

Find Healthy Spreads

While tempting, cream cheese is high in saturated fat and cholesterol. For a plant-based spread, whip up a blend of kinako soybean flour, sesame paste, garlic, and spices instead.

Enjoy Treats in Moderation

Rather than frequent sugary candy, turn to healthier sweet treats like chia pudding, frozen banana “ice cream,” or a square of dark chocolate to satisfy your craving.

The nutritionist embraces the traditional Japanese lifestyle centered around plants, tea, mindfulness, and moderation. Follow her lead and make changes tailored to your needs to work towards better health.

The nutritionist, Michiko, is a Japanese native who grew up in Nara, Japan. After becoming a registered dietitian and functional nutrition practitioner, she built a career around educating others on mindful, plant-based eating.