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4 Do’s and Don’ts When Eating in Japan

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Sue standing in Nishiki Market, Kyoto JapanI had a wonderful trip to Japan, travelling through Tokyo, Kyoto, Osaka and Kobe! Of course as a dietitian, I spent most of my time on the food scene. When it comes to food and eating, here are 4 do’s and don’ts I discovered on my trip.

DO explore the local food markets

Each of the big cities have busy food markets with many signature local delights. At the Nishiki Market in Kyoto, I tried premium matcha ice cream (delicious!) and Takoyaki (deep fried octopus balls – overrated, in my opinion). And in Tokyo’s Tsukiji Market, I lined up for tamagoyaki (Japanese omelet on a stick – totally worth the wait!) and strawberry daifuku (a pretty dessert made of mochi but a little too sweet for me).

DON’T eat on the go

Eating while walking is a big no-no. At the food markets, signs are actually posted asking patrons to eat their food inside or just outside of the store. Eating on local trains is also discouraged. However, eating and drinking are allowed on long distance Shinkansen bullet trains. I also noticed no public garbage cans on the streets, in hotel lobbys or even in the train stations. The unspoken rule is to simply carry all of your trash with you. All of these efforts help to keep the city super clean.

A sign posted outside the market.

 

 

 

 

 

DON’T expect too many fruits or veggies

I researched quite a bit for my trip to Japan, but honestly, nobody mentioned the lack of fruits and veggies at meals. My typical fare consisted of sushi, ramen, udon noodles and sukiyaki – lots of delicious starch with fish or meat – but veggies were notably absent. A couple of times, I treated myself to a seven course chef’s choice meal (“omakase”) and was delighted to finally see some veggies, albeit half an asparagus spear or a single baby corn as a garnish.

Sue holding a small spear of asparagus with a plate of grilled scallops

 

 

 

 

 

DO visit the convenience stores

On practically every corner of the city, there’s at least one convenience store. Whether it’s a Family Mart, Lawson’s or 7-11, these stores carry a variety of healthy, affordable options – including sliced fruit in pouches and mini broccoli edamame salads. I fell in love with the ham and lettuce sandwiches (emphasis on the lettuce!) and the red bean buns which were perfect snacks. There was also Greek yogurt and high protein milk to help me reach my daily calcium goals.

Are you planning a trip to Japan soon? Let me know in the comments and I’d be thrilled to suggest some fun food workshops and delicious restaurant options!

 

10 Ways to Eat Better for the Planet

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A tiny plant sprouting from the earth.April 22 is Earth Day! Here are 10 easy ways to eat better for the planet – today and every day!

1. Make a no-cook meal. Try a yogurt parfait with granola and fruit on top. Pack a peanut butter sandwich for lunch. For dinner, how about a leafy green salad with grated carrots, cucumbers, tomatoes and canned fish (dig out that manual can opener from the bottom of your drawer instead of using an electric one).

2. Join the Meatless Monday movement. More energy is typically needed to produce meat compared to grains, legumes, fruit and veggies. Try a meatless meal at least once a week, like my Bean, Avocado and Corn Salad, Chickpea Lettuce Wraps, BBQ Tofu Burger or Lentil Bolognese.

3. Steam your food. You’ll conserve water by steaming rather than boiling. And here’s the nutritional bonus: steamed veggies stay tender crisp and very little vitamins and minerals are lost in the cooking water.

4. Multi-purpose your water.  I used to warm up the kids’ thermoses with hot water as I made their lunches. Instead of dumping all that water down the drain, I re-purposed the hot water to make a nice pot of green tea. Do you have “leftover” water in your kettle? Cook with it. Wash your dishes with it. Pour it into a pitcher and refrigerate it – now you don’t have to run the tap when you want a glass of cold water!

5. Reduce food waste. The food that we toss out can end up in landfills where it decomposes and produces methane gas, contributing to climate change and global warming. So buy only what you need. Store food properly, use leftovers creatively and freeze any extra food. Use all parts of the animal and vegetable whenever possible. My dad makes an incredible soup with pig’s feet! One of my all time favourite veggies is beets because I can use practically everything from root to leaf!

6. BYOC. Bring your own containers. If you’re going out for dinner, bring your own food containers for leftovers. Some coffee shops may also allow you to bring a reusable mug for take-out beverages.

7. Buy from the bulk store. It will help you buy only what you need. Plus it cuts down on all that unnecessary food packaging. Ask the store if you can bring in your own containers too so that you don’t have to use as many plastic bags.

8. Reduce your “cookprint”. Your cookprint is the amount of energy that’s needed to prepare and cook your meals. Speed up your cooking time and dial down your energy use by keeping the lids on pots. Use smaller, energy efficient appliances like a toaster oven, air fryer, pressure cooker or crockpot.

9. Be a locavore. Eat locally grown food whenever you can because it helps reduce the transportation and carbon footprint from farm to plate. Build on this idea and think about your own transportation when buying groceries. Can you walk, cycle or take transit to get your groceries?

10. Grow your own. Gardening season is right around the corner. Get outside, dig into the soil, and get planting! On my list this year are cherry tomatoes, herbs and you guessed it – beets! You’ll love the taste of home grown produce and Mother Earth will thank you for it too!

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