By Jamahl Hokstam
Japan has some of the healthiest children in the world. This speaks profoundly about the culture itself as healthy children become healthy adults and the cycle continues.
The concept of eating healthy has always been around for the Japanese. It was tied together in 1896, when the innovative physician and pharmacist Sagen Ishizuka introduced a Japanese concept known as “shokuiku,” which combines the words for “eat” and “grow.” Shokuiku promotes the idea that parents and schools should educate children about the origins of their food and its impact on the body and mind. This philosophy has deep roots in Japanese culture and is a key contributor to the country’s remarkable child health.
According to UNICEF, Japan stands out among 41 developed nations in the European Union and the OECD as the only country where less than one in five children are overweight.
As a mother raising a young daughter in Japan, I’ve noticed several practices that set Japanese parents apart in cultivating happy and adventurous eaters:
Early Embrace of Shokuiku
Japanese doctors frequently advise expectant mothers to adopt a well-balanced dietary style called “ichijū-sansai.” This approach centers around a meal featuring rice and miso soup, accompanied by a protein-rich dish and two vegetable sides (such as seaweed or mushrooms) to ensure a healthy supply of vitamins, minerals, and fiber.
As children grow, they receive education on healthy eating habits. In 2005, the government enacted the Basic Act on Shokuiku to promote this concept. Some preschools engage children in vegetable harvesting for their lunches, while elementary schools educate them about the sources of vegetables, fish, and other foods.
Bento Box Conversations
Over 95% of Japanese elementary and junior high schools offer a school lunch program designed by nutritionists. Students actively participate in the lunch service process. Additionally, homemade bento lunches play a significant role in promoting shokuiku.
My daughter’s kindergarten teacher encourages students to discuss the contents of each other’s bento boxes. This not only makes lunchtime enjoyable but also motivates children to try new foods and express their preferences when they discover them in their friends’ lunches.
Cooking Nutrient-Rich Foods in Batches
I’ve found that preparing simple homemade pickles and freezing batches of nutritious vegetables and fruits simplifies my daily cooking. When my daughter started kindergarten, I faced some challenges due to school rules, which prohibit high-sugar or high-fat snacks like chips and cookies. However, keeping a stock of portioned meals ensures that I can consistently provide nutrient-rich lunches for her, even when fresh produce is limited at home.
Choosing Water or Tea over Soda
I don’t restrict my daughter’s access to fruit juices and occasional shakes, but luckily, she finds soda unappealing. Early on, I introduced her to barley tea, which is mineral-rich and caffeine-free. It’s a popular choice among people of all ages in Japan and serves as an excellent alternative to sugary teas and flavored store-bought beverages. This choice not only supports healthier calorie intake but also aids in instilling shokuiku values at home. My daughter and I bond over making smoothies with fresh fruit and yogurt, discussing how the fruit grows and its origins, fostering her lifelong healthy eating habits.
