1. Try to have a wide variety of foods in small portions for each meal. Serve a diverse array of dishes, soups, and staple foods in small plates and bowls to stimulate the appetite and ensure a intake of a wide range of nutrients.
2. Dishes should feature a balance of meat and vegetables. Fish, meat, and poultry should account for half of the meal, while vegetables, bean products, and grains make up the other half to ensure the simultaneous absorption of fiber and vitamins.
3. Don't forget to drink milk and consume dairy products daily; women should consume twice as much as men. Milk and yogurt are rich in protein, calcium, vitamin A, and vitamin B.
4. Everyone should eat at least 50 grams of meat daily, but no more than 100 grams. The elderly are advised to drink more meat broth.
5. Eat fish every day, and eat more fish than other poultry. Fish is rich in nucleic acids, which promote cell regeneration, and EPA, which thins the blood. This can help prevent myocardial infarction and improve the absorption of animal protein.
6. Eat one egg daily, along with rice. Eggs contain eight essential amino acids and abundant vitamins that the human body needs, while rice lacks these amino acids. Eating them together improves the absorption of protein from rice and helps control the calorie intake of the meal.
7. Use less salt when cooking and add moderate amounts of seasonings like vinegar, garlic, mustard, chili, and spices to enhance the flavor of dishes. Many Japanese dishes include mustard oil.
8. Eat soy products like tofu at least once a day. Soy products are rich in plant protein, fiber, amino acids, and vitamins, are easy to digest, and are excellent for preventing aging and disease.
9. Have a seaweed dish or seaweed soup at least once for either lunch or dinner daily. Japanese people generally love eating kelp, seaweed, and agar.
10. Eat nutritious fruits like tomatoes, oranges, and apples before meals to intake more vitamins.