Practice Portion Control
Japanese people often follow the principle of “Hara Hachi Bu,” which means eating until you’re about 80% full. This habit helps prevent overeating, supports digestion, and promotes longevity.
Choose Variety and Color
Each meal includes multiple textures and colors — ensuring a range of nutrients and keeping meals exciting and satisfying.
Avoid Processed Foods and Excess Sugar
Highly processed foods and added sugars accelerate inflammation and cell aging. Instead, meals are prepared from fresh, seasonal ingredients with minimal additives.
Stay Hydrated Naturally
Green tea and plain water are the most common beverages. Green tea provides antioxidants while helping the body stay calm and alert.
Balance Every Meal
Each dish typically includes some form of protein, healthy fats, and fiber — the foundation of stable energy and long-lasting health.
Lessons from Japan’s Centenarians
In Okinawa — often called the “Land of Immortals” — the number of people living past 100 is among the highest in the world. Their daily lives embody the essence of Japanese longevity principles.
Okinawans eat primarily fresh vegetables, tofu, sweet potatoes, and fish, while rarely consuming processed foods or red meat. They also drink green tea and herbal infusions daily. But their diet is only part of the story.
Their secret to long life also includes:
