Japanese Food Pyramid – Japan’s Dietary Guide

In this article, we will talk about the Japanese Food Pyramid (食事バランスガイド), a great foundation and guide for those who want a good diet in Japan. This pyramid is a bit old and has circulated in Japan and on the internet when we talk about food pyramids.

In this article, we will understand this pyramid involving the Japanese diet. It is worth clarifying that this cannot be considered as something 100% accurate, it is just a guide and base detailing what the Japanese diet is or should be.

Inverted Japanese Food Pyramid

For some reason, the Japanese food pyramid has been turned upside down. At the top, we find a man running symbolizing exercise. The core at the top symbolizes water and tea.

The yellow section represents grains, rice, bread, onigiri, noodles, and pasta. According to the size of the base, you should consume 5 to 7 servings per day, and about 4 average servings should be rice.

The green section represents vegetables such as potatoes, mushrooms, and seaweed. You should consume 5 to 6 servings per day. The brown section represents meat, fish, eggs, and soy dishes. You should consume 3 to 5 servings per day.

The last section is divided into 2. On the left, we have dairy products that you should consume about 2 or 3 servings per day. On the right, we have fruits that should also be consumed 2 times a day. The small blue rope on the left represents sweets, drinks, coffee, and other processed products that should be consumed in moderation.

It is noticeable that the chart accurately shows the amount of food and how many servings they represent. For example, one serving of fried chicken is equivalent to 3 servings, while one serving of fried tofu is equivalent to one.

Undoubtedly, this food pyramid is different from those of other countries. In general, you will notice how this food pyramid strongly correlates with a traditional Japanese meal at dinner and breakfast.

Remember to enjoy your meals. Establish a healthy pace by keeping regular hours for your meals that should be balanced with staple foods. Combine vegetables, fruits, dairy products, and fish in your diet. Remember to avoid fat and salt in your diet and do not forget about physical activities. I hope you enjoyed this little article. xD