Here’s a look at what I eat in a day while I’m in Japan. I try to eat pretty healthy most days and enjoy exploring the world-famous cuisine.
Following a healthy diet can be a challenge for most of us. There’s so much conflicting advice that it’s easy to get confused about what’s good and what’s bad.
I’ve followed a number of different diets over the years to build muscle and stay healthy, but the ones that worked were simple and sustainable. Anytime I went to extremes I noticed a decline in energy, motivation and health.
We all need to experiment a little to find the right combination of foods that satisfy our souls and meet our daily nutritional requirements. Paying close attention to how we feel and perform with different sources of fuel is one of the best ways to keep score.
I don’t count calories any more (there was a time when I measured everything), but there are a few basic guidelines I do like to follow. These are:
- Focus on energy and daily performance
- Eat real food that’s organic when possible
- Eat a wide variety of foods
- Eat five times per day (I am tall and naturally thin so need the fuel)
- Drink 2-4 litres of water per day
- Limit sugar intake. Limit processed foods
- Avoid caffeine in the afternoon/evening
- Keep it healthy during the week and loosen up on the weekends
- If I want a piece of chocolate, eat a piece of chocolate
- Explore the foods of whatever country I’m in
It’s easier to maintain a healthy diet when you enjoy your food and don’t restrict yourself too much. Eat well most of the time and you can indulge in the occasional bowl of ice cream, free from guilt.
Here’s what I eat in a day (most days) while I’m in Japan:
Breakfast
Scrambled Egg & Avocado
Overnight Oats (oats, chia seeds, almond milk, berries)
Green Tea
Lunch
Grilled Chicken
Pak Choy or shredded Cabbage
Sweet Potato
Kimchi
Miso Soup
Afternoon Snack
Protein Shake
Dinner
Baked Salmon
Mixed Vegetables
Rice
Evening Snack
Greek Yoghurt
Chopped Nuts
Cinnamon
Some foods are readily available in Japan that aren’t as easy to buy in Scotland. I typically eat more fish, seaweed, rice, miso soup and Japanese pickles while I’m here and gravitate towards meat and veg when I’m back home.
When we eat out I love Yakiniku, Shabu-Shabu, Ramen and of course, Sushi. The weekends are often spent enjoying the wonderful dining Japan has to offer.
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