New Year diet? Try the “Wa-Yo-Sechu” way

Millions of Brits will be resolving to diet in January, but how many will have their long-term health and wellbeing in mind, rather than just losing the Christmas flab? With so many of us failing by February, it is time to ditch the quick fix and focus on a new way of eating with optimum health in mind.

According to research carried out by Yakult*, nine out of ten British people understand that eating the right foods can help you live longer. However, bombarded with conflicting messages, over half of us still have no idea what foods we should be eating to benefit our health. A third of Brits only think about what they are eating when slimming, and yet food can be one of our best weapons against disease.

British people could learn a lot from Japan, where children are educated about the importance of food from a young age. The benefits of this approach and of the healthy diet traditionally enjoyed by the Japanese are clear: Japan boasts the longest life expectancy in the world, with some 30,000 residents aged 100 and over. The Japanese also experience lower rates of many serious diseases - 96% fewer men suffer coronary heart disease in Japan than in Britain, whilst 20 times fewer Japanese than British women will contract breast cancer.

The traditional Japanese diet is based upon staples of fish, rice, vegetables, soy products and fermented foods, whilst green tea and probiotic drinks such as Yakult are consumed in high quantities**. Recently, however, the Japanese diet has become increasingly westernised, with more red meat and dairy products being consumed. Whilst excessive consumption of these foods is not encouraged, this fusion of Eastern and Western dietary habits is considered by many experts to provide an optimal balance of nutrition – a view summed up in the Japanese phrase ‘Wa-yo-sechu’ (‘wa’ = Japan; ‘yo’ = Western; ‘sechu’ = to mix together).

Nutritionist Fiona Hunter explains: “The Japanese diet is one of the healthiest in the world. It is very low in fat, preventing cholesterol build-up in the arteries, whilst its high fibre content helps to move food through the digestive system effectively. The variety provides a good range of vitamins and minerals, and the high quantity of lacto-fermented foods helps to maintain a good balance of bacteria within the gut. However it can be low in protein and calcium so a marriage of Eastern and Western dietary habits strikes the optimal balance.”

Encouragingly, 92% of people would be prepared to adapt their current diet to help improve their health – so following the ‘Wa-yo-sechu’ way could be the way to better health this New Year.

Follow Fiona’s ‘Wa-yo-sechu’ diet to bring a healthy flavour of the Orient into your diet:

Fill up on fish:

The Japanese consume around 400g of fish every day. Fish is rich in vitamin A and omega-3 fatty acids, which offer numerous health benefits. Try to eat fish at least twice weekly and prepare your fish the Japanese way – grill, bake, or use it to make a healthy soup.

Vegetable variety:

The Japanese diet contains a number of staple vegetables (including mushrooms, sweet potato and bamboo shoots), along with a high quantity of ‘cruciferous’ vegetables (such as cabbage and broccoli), which are rich in phytochemicals renowned for their potential to protect against certain types of cancer.

Enjoy soy:

The Japanese diet includes a wide variety of soy products such as tofu and miso. Not only is soy high in protein and low in fat, but research has also indicated that the phytoestrogens contained within it may help to actively safeguard against certain cancers (including breast and prostate).

Meat in moderation:

Small amounts of lean red meat, pork and chicken will provide protein essential for growth and repair of cells. Keep portions modest and use low fat cooking methods such as roasting, grilling or stir frying.

Super seaweed:

The Japanese consume vast quantities of seaweed which is rich in antioxidants and minerals (especially iodine, important for thyroid function).Try adding seaweed to soups or stir fries.

Go easy on dairy:

Although dairy foods are beginning to feature more heavily within the Japanese diet, the average amount consumed remains significantly lower than in the UK. Dairy products provide vital calcium and so should be consumed – but in moderation. Choose low and reduced fat dairy products whenever possible.

Just your cup of (green) tea:

The typical Japanese diet includes three cups per day. Green tea contains potent antioxidants, thought to protect against certain types of cancer, and has also been linked to a reduced risk of cardiovascular disease.

Superior bacteria:

Follow the long-standing Japanese trend of consuming ‘probiotic’ drinks such as Yakult (the original probiotic drink, developed in Japan in the 1930s). These contain high quantities of good bacteria, promoting a healthy digestive system and therefore supporting the body’s natural defences.

Take your time:

The Japanese take time preparing and presenting their food, and teach children to respect food and mealtimes. We should all adopt this habit, learning to appreciate mealtimes and dedicate quality time to eating, thus giving our digestive system a far better chance of processing our food effectively.

Variety is the spice of life:

The Japanese diet puts a great emphasis on variety –Japanese children are encouraged within nutrition classes to consume thirty different foods every day. We should follow this example and eat a wide variety of foods in order to obtain a wide variety of nutrients.

* Healthy Eating survey conducted by ICM on behalf of Yakult UK, 1,066 respondents, October 2007
** These two ‘functional’ drinks are notable within Japan not just because of their proven health benefits but also because they have achieved ‘FOSHU’ (‘Foods for specified health use’) status.