3-1-2 Magic Meal Box

September 22, 2008

The Japanese are not only healthy because their food is naturally low in fat and high in health promoting benefits, but also, the proportion (and portion) of foods at each meal is very well-balanced. During my visit to Japan at the ICD conference, I attended a lunch seminar in which they explained the use of “The 3-1-2 Meal Box Magic” It’s basically a tool to preparing well-balanced nutritious meals.

In essence the box has a 3:1:2 ratio.

3: Shushoku (staple foods from grains)

1: Shusai (main dish from fish, meat, poultry, eggs, soybeans)

2: Fukusai (side dish from vegetables, potatoes, mushrooms, seaweed)

Also, only one of the dishes is prepared in oil to keep the fat content down.

Here’s a picture of what it looks like:

It’s easy to incorporate this style of eating into any type of cuisine and for any meal. For example an American meal, might look like this:

1 medium baked sweet potato

3 ounce baked chicken

1 cup green salad

1 cup steamed vegetable

1 Tbsp olive oil (for fat)

You can also use this model to the right

to help you to design healthy, balanced meals.


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