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How Japan's '80%' philosophy of eating may help us all be healthier

It's not about losing weight, though that may be a byproduct.

Photo credit: Canva

Japanese food tends to be healthy, but there's more to healthy eating than the food itself.

Many Americans were told to "clean your plate" growing up, meaning to eat everything you were served at mealtime. To leave food on your plate was considered rude, ungrateful or otherwise undesirable behavior, and the habit of eating everything in front of you became ingrained.

Kids raised in Japan may have been brought up with an entirely different philosophy, one that tells them to stop eating before they are full. It's called hara hachi bu (or sometimes hara hachi bun me).

Stop eating when you're 80% full

Hara hachi bu literally translates to "belly 80% full" and on it's face that's literally what it means—stop eating when your stomach feels 80% full. Asako Miyashita, RDN, a New York-based dietitian who grew up in Japan, told Women's Health that the phrase comes from a 300-year-old book by Japanese philosopher and botanist Ekiken Kaibara, "Yojokun: Life Lessons From A Samurai." The book is about listening to your body, and its author lived to 83, which was a remarkably long life at a time when the life expectancy in Japan was 50.

Fast forward to today, and the people of Okinawa, Japan, where hara hachi bu is a popular phrase, have some of the longest life expectancies on Earth. But can eating only until you're 80% full actually help you live longer?

It's possible. One reason may be calorie restriction. According to longevity researcher Dan Buettner, Okinawans eat about 1,900 calories per day on average. Compare that to Americans who eat over 3,500 calories per day on average. Caloric restriction has been shown to increase the lifespan of multiple animal species and has also been shown to slow the aging process in healthy human adults, so simply not pushing our caloric intake by filling our bellies all the way full may be something to consider if we're looking to live a long life.

Hara hachi bu encouraged mindful eating

Another benefit of the 80% full idea is that it forces you to be mindful about how your body's feeling while you're eating, which may contribute to better physical health. According to Harvard University, mindless or distracted eating—the opposite of mindful eating—is associated with anxiety, overeating, and weight gain.

"Hara hachi bu is not a diet, but a lifestyle that can help promote a sustainable approach to eating," dietician Kouka Webb, RN, told Women's Health. "It encourages mindful eating and portion control without the need for strict calorie counting or eliminating certain food groups."

family eating dinner in JapanA family eats dinner in Japan.Photo credit: Canva

Harvard shares that a literature review of 68 intervention and observational studies found that mindfulness and mindful eating slowed down the pace of people's eating and improved people's recognition of when they were full. Mindful eating also reduced binge eating and emotional eating.

Overeating can lead to weight gain, of course, but it can also disrupt your hunger regulation, increase your risk for certain types of disease, cause stomach issues like nausea, gas and bloating, and can even impair your brain function. If you stop eating when you're 80% full means you're far less likely to overeat.

But does that mean you're always left 20% hungry? Not necessarily. According to the Cleveland Clinic, it takes up to 30 minutes for your brain to actually process that your stomach is full, so if you stop when you feel 80% full, you'll most likely feel 100% full just a short while later.

Eat until you're not hungry, not until you're full

“There’s a huge gap between being physically satisfied and realizing in your mind that you’re full,” psychologist Susan Albers, PsyD. tells the Cleveland Clinic. “The connection between them is more like old-school dialup speed than instantaneous WiFi.”

Eating to 80% full is probably closer to the "eat until you're no longer hungry" advice that she gives her patients to feel satiated without actually feeling "full."

“When we think about the word ‘full,’ it’s often like filling up a cup or occupying every inch of a space,” Dr. Albers says. “But the fullness that we can feel and perceive in our stomachs is often being overly full. ‘Satiated’ is different, though. Satiated is meeting a need.”

As Buettner writes, "There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry.’"

Of course, the traditional Japanese diet also tends to be quite healthy in terms of what they eat, but mindful eating, paying attention to how your stomach feels and stopping before getting full, is worth applying no matter what cuisine you're eating. Next time you sit down for a meal, give hara hachi bu a try and see how you feel. It definitely can't hurt.

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health
Heroes

These beautiful, haunting photos show how we might eat in the future.

Imagine you've been invited to a dinner party in the near future.

The place is a small home along the New England coastline. Not too many years have passed since today, but the world is noticeably different. The Earth is warmer. Sea levels have risen. Ecosystems have changed and society — and the way society feeds itself — has changed with them.

"Flooded" is a project by artist Allie Wist, with photographer Heami Lee, food stylist C.C. Buckley, and prop stylist Rebecca Bartoshesy. As part of the collection, the team combined predictions, scientific research, and art to create a near-future dinner.

This hypothetical dinner party might start with an appetizer: oysters with slippers.

‌All photos from Allie Wist, Heami Lee, C.C. Buckley, and Rebecca Bartoshesky.‌

The hosts might dip into the kitchen for soup — mollusks in a broth with mustard greens — and a seaweed and sea kale caesar salad.

Mollusks, which are a relatively easy and sustainable form of protein, might make up a much greater portion of our diet.

Then comes the main course:

‌

Burdock and dandelion root hummus with sunchoke chips...

...hen of the woods mushrooms...

...and jellyfish salad, dressed with mustard, chili, and pickled cucumbers.

It might be uncommon in the current American diet, but jellyfish, cut thin, tastes and feels a bit like noodles.

Throughout, there'd be wine — though not from the vineyards you're familiar with now — and desalinated water.

‌Two bowls, a stone, and plastic wrap placed in the sun is a simple way to desalinate ocean water.

As the world has become warmer, vineyards will either move north or grow different varietals.

Dessert would be a simple carob agar-agar pudding.

Agar-agar is a gelatin made from algae.

While the futuristic images of "Flooded" might seem dreamlike, there's a serious undertone to this project.

None of these dishes is preposterous. Jellyfish and seaweed are common ingredients in Asian cuisine, for instance, and while they may be a departure from our current mainstays, this is what adaptation could look like.

Red meat and large fish might be rare. Environmentally sensitive crops, like chocolate, might be replaced with hardier fare like carob. A focus on sustainable or restorative agriculture would see more clams, oysters, and seaweed on our tables.

And while certain changes to our diet would be out of our control, that doesn't mean "Flooded" is meant to be gloomy.

“It’s also about our ability to adapt and be creative," says Wist. It's an opportunity to imagine enthusiastic, proactive, and purposeful changes as well.

“Eating seaweed isn’t as terrible as someone might think," says Wist.

The story of how we eat is, in a large way, the story of who we are.

"Eating engages all of our senses, not to mention our memories, our culture, and our identity," says Wist. "We all eat every day, and the fact that it's a part of our daily lives makes us relate to it in a more personal way."

The futuristic dinner party in "Flooded" is only one piece of a larger project, which also includes location photography, writing, and recipes. More information and photos can be found on Allie Wist, Heami Lee, C. C. Buckley, and Rebecca Bartoshesky's websites.

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Family

15 delicious ways to reduce food waste.

True
Ad Council - Save The Food

I wouldn’t claim to be an environmental whiz kid, but I do the best I can.

I truly believe that even the smallest effort can make a huge difference. I read the numbers on the bottom of my plastic containers to make sure they can be recycled. I use empty bottles of wine to help water my plants — that’s really a win-win because I no longer have to remember to water them! But, I fall short in a few areas. I rarely finish a plate of food and have been guilty of tossing everything in my fridge in search of the one item that’s causing a funk.

Then I learned about food waste. And it’s no joke.

Food is the single largest contributor to landfills, and 40% of food in the U.S. is never eaten. That's a whole lot! But food waste isn't just about what winds up in our trash cans. Producing all of that wasted food uses over 20% of the U.S. supply of freshwater — that's more water than is used by California, Texas, and Ohio combined — and creates as much greenhouse gas emissions as 33 million passenger cars.

Trash on trash on trash. And it doesn't all have to be! Image via Petrr/Flickr.

And food is a tricky issue in general. At the same time all of this food is being wasted, there are so many places, in the U.S. and abroad, where families simply do not have access to the nutritious foods that are out there.

Given all this, it seemed worth taking a look at ways to reduce food waste — or, at the very least, our individual food waste. These tips aren't a cure-all, but doing just a little bit can help to make these very big issues just a bit smaller. Here are a few of my favorites.

First things first: In an ideal world, our food wouldn't go bad.

Sometimes we can’t avoid it. We put a pear at the bottom of a bowl, and by the time we get to it, it’s becoming pear cider. But that’s what refrigerators are for! Did you know that those drawers at the bottom serve a specific purpose? I didn’t. Turns out, it's called a crisper for a reason. Want to become an expert at storing your fruits and veggies? Here are a few tips:

  • Potatoes, onions, and tomatoes don't need to be kept in the fridge. It's actually better if they aren't.
  • Salad greens should be stored in bags filled with a little air and sealed tightly. As someone who tries to remove all air from ziplock bags, this was an interesting tip.
  • Not all fruits can be stored together: Avocados, bananas, and kiwis produce ethylene as they ripen, so they need to be separated from fruits like apples to prevent the latter from going bad.  

Those two drawers? They aren't just for top shelf overflow. Image via LaraLove/Wikimedia Commons.

Now, if you have a few food items that are already past their prime, there’s still time! These recipes are for you.

Full disclosure: I tried a few of these myself, but most of the delicious goodness you’re about to see is courtesy of the DIY mavens online.

Bruised fruit just ... isn’t cute. But it’s still delicious.

Bananas look downright unappealing when they’re brown and spotty on the outside, but did you know that’s actually when they’re at the best for a few recipes?

I had a very unattractive banana lying around and decided to put it to good use.

Not looking so good, banana. Image by Mae Cromwell/Upworthy.

1. Meet banana fritters.

I made these myself. And they were delicious. Image by Mae Cromwell/Upworthy.

2. And banana bread is another great way to get rid of your spotted bananas!

3. Do you have overripe peaches, strawberries, or really any fruit you find irresistible? Turn it into jam! It’s surprisingly easy.

These jars of home-canned peaches look SO good. Image via Rachel Tayse/Flickr.

4. Love breakfast foods? Your bruised fruit can play a role there, too. Those fruit-filled pancakes aren’t just for a fancy brunch. Smash your overripe fruit in a bowl, and make your own pancakes at home.

*Drooling.* Image via Matheus Swanson/Flickr.

5. And how about popsicles? Did you know you could make those with overripe fruit? Your bruised peaches never looked so good.

And then there’s stale bread — it still has its uses!

6. Confession: I’m not much of a bread eater. Too often, I’d buy a loaf of gluten-free bread, forget about it, and toss it. But now I know that dried out bread can be transformed and used for something I really do like: breading things! Fried catfish is going to be perfect from now on.

I'm absurdly proud of these bread crumbs! Image by Mae Cromwell/Upworthy.

7. And if you eat a lot of salads, spice them up with homemade croutons.

Croutons have never looked so good. Image via Tasha/Flickr.

A lot of us have fallen victim to wasting parts of a whole rotisserie chicken. But not anymore.

After that first meal, there’s often so much chicken left that next steps can be confusing. Do you eat the same meal for a few days or toss the leftovers? Do neither! There are tons of ways to reuse leftover chicken.

8. Tacos

A Taco Tuesday staple. Image via Larry Hoffman/Flickr.

9. Chicken salad

Image via Lara604/Flickr.

10. BBQ it! Yes, you can take the same chicken, slather some BBQ sauce all over it, and voilà! A new meal. You can eat it as-is or shred it and make a sandwich. The world is yours.

Mouth-watering leftovers. Image via jeffreyw/Flickr.

11. As we head into winter, you can't go wrong with some comforting chicken soup.

Perfect for a chilly day. Or any day, really. Image via Carol VanHook/Flickr.

12. And as a new West Coast resident, I can vouch for chicken quesadillas. Shred or chop up your leftovers and make them part of this meal. You won’t regret it.

Image via Andy Melton/Flickr.

And — this is mind-blowing — you can revive some of that produce you wrote off as goners. Yes, you read that right.

13. Carrots?

14. Lettuce?  

15. Parsley?

As certain vegetables wilt and start to lose their texture, they can be revived with some good ol’ water. Seriously. This is like a magic trick that we can all pull off.

So, you get it: Food waste sucks, but there are (delicious) ways to contribute to the solution.

Try some of these tips at home, and post your own tips! You never know which one of your tips can save someone else a ton of time and money while helping us all to treat this planet a little bit better.

McDonald's might not be the king of fast food for much longer.

McDonald's recently had decreased profits. New ideas and millennials just ruin everything, don't they?

It's hard to think of a name more synonymous with the word "empire" than McDonald's.

Even Emperor Palpatine from "Star Wars" would be jealous of their reach and global brand recognition. McDonald's happily sits on the throne as the undisputed king of fast food and one of the world's biggest and most successful businesses.


America's favorite road-trip bathroom. Photo by Justin Sullivan/Getty Images.

As of last year, McDonald's had 35,000 locations worldwide and operated in 119 countries. To put that in perspective, Burger King, McDonald's biggest competitor, has 13,000 locations in 79 countries. The sun truly never sets on the McDonald's empire.

However, like all empires, McDonald's reign will one day come to an end. In fact, although they still serve around 68 million customers a day, McDonald's is beginning to slip from their place at the top.

The Wall Street Journal shows how McDonald's sales are becoming more limp than a reheated french fry.

Since last July, McDonald's has seen some declines in sales.

That's right: As of last July, McDonald's showed 12 straight months of same-store decline. That represents the company's first full-year fall in 13 years, and although they've shown a small improvement this year (a 0.9% increase in domestic sales in the third quarter), you can be pretty sure they're not lovin' it.

So what exactly is going on here?

Well, on the business side, McDonald's has had a few mishaps. In Asia, where McDonald's earns nearly 25% of its revenues, health scares have had a harsh effect on the company's sales. Reports of contaminated beef and chicken in China caused sales to fall sharply over the summer. In Japan, sales were affected by a woman who reported finding a tooth in her french fries.

Yeah, you read that right. A tooth.

But McDonald's is also having trouble here in the homeland, and that's where the story gets interesting.

It's well known in the economics world that competition is what keeps American businesses strong. Having one or more rivals keeps a company creative, efficient, and forward-thinking. Every Coke needs its Pepsi, every Apple needs its Microsoft, and every Bernat Yarns needs its Lion Brand Yarn Company. (Just don't bring that frizzy Lion Brand twine around me.)

Anyway, I digress. For decades, McDonald's hasn't had much in the way of competition. Even other fast food restaurants have struggled to present a true threat to Mickey D's despite carving out massive markets of their own.

One reason for the cracks in the McDonald's empire may be their new competition.

The growth of middle-ground, casual fast-food dining options such as Chipotle, Five Guys, Smashburger, and Sweetgreen have offered customers their first real opportunity to walk away from McDonald's and never look back.

No one even knows what barbacoa is. Photo by Ben Popken/Flickr.

Plus, a new generation of eaters has started to demand different things from their fast-food experiences.

They're trading in their Big Macs for Smashburgers, and their Chicken Wraps for Chipotle burritos. They want customization, they want healthy and sustainable ingredients, and they want guacamole, dammit!

Research shows this: Millennials and younger eaters in America are asking for a lot more than special sauce. They want to eat fresh ingredients, and they want to customize. Just like McDonald's, a restaurant like Five Guys satisfies that primal American need for a burger and fries. But in contrast, Five Guys does it with ingredients that are apparently fresh and never frozen.

In fact, millennials think about food so differently that it's started to affect major processed food brands at the grocery store. Young shoppers are buying more fresh meat, produce, and dairy products. This has caused brands like General Mills, who produce mainly packaged food, to slip in sales as well.

McDonald's has tried to combat these changes in their own ways.

They've offered digital touch-screen kiosks in some stores that allow you to completely customize your burger.

I bet this thing will still forget your extra pickles. Photo by Tim Boyle/Getty Images.

They're offering all-day breakfast. They just announced $1 mozzarella sticks.

And they've made a few company-wide changes to become healthier, like abandoning margarine for butter and no longer selling chicken and beef raised with growth hormones.

For the record, McDonald's has tried in the past to appear more healthy, and they've had...

Photo by Reg Natarajan/Flickr.

...let's just say...

Photo by theimpulsivebuy/Flickr.

..."varying levels of success."

Unfortunately, McDonald's image is still hopelessly tied to unhealthy food. Despite their efforts to change their reputation, people who care about fresh food probably don't think they'll find it between a pair of sesame seed buns.

So, the next time someone makes fun of you for ordering your vegan, gluten-free, chia-seed kale shake, just smile to yourself.

Your healthy choices really could crumble an empire.

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