What to Eat for Longevity? A Study of 80,000 Japanese Reveals the Dietary "Formula" for a Healthy, Long Life

Regularly maintaining this special diet has helped the Japanese stay healthy and live longer.

 

 

When you think of a nation with a high life expectancy, Japan immediately comes to mind. Many assume that the secret to the long, healthy lives of the Japanese lies in their exercise habits. However, research shows that most Japanese aren’t particularly fond of sports. So, what makes Japan the country with the highest longevity in the world?

Experts have investigated this question and concluded that the key to Japanese longevity isn’t in their exercise routine—it all comes down to one word: Eating.

According to Japan’s National Center for Global Health and Medicine (NCGM), a study was conducted by tracking the health of nearly 80,000 men and women over 15 years. The results showed that those who strictly adhered to the dietary guidelines issued by the Japanese government in 2005 generally enjoyed better health and longer life expectancies than average.

Specifically, the 2005 guidelines recommend the following daily servings:

• 5-7 servings of cereal-based foods (rice, noodles, bread)

• 5-6 servings of vegetables

• 3-5 servings of meat

• 2 servings of milk and dairy products

• Moderate consumption of snacks and sweets

• Strict adherence to a diet low in saturated fats and processed foods

The study also indicated that, compared to the traditional diet (known as Washoku—which focuses mainly on meat, fish, and plant-based dishes), a diet that includes dairy products and bread can effectively enhance longevity. Consequently, in recent years, the Japanese have incorporated these foods into their diets to balance their nutritional intake and promote better health.

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Avoid These 3 Types of Foods If You Want to Live Longer

Michiko Tomioka, a renowned Japanese nutrition and longevity expert, was born and raised in Nara and has long focused on a plant-based diet. She has worked as a nutritionist in rehabilitation centers, public schools, and food banks for many years.

According to Tomioka, the Japanese are very mindful of their diets—and this is one reason Japan is among the countries with the highest life expectancies in the world. She consistently encourages people to consume foods with medicinal properties that help prolong life. Moreover, Tomioka highlights three types of foods that everyone should limit if they want to live longer:

1. Sausages
   Processed meat products, though popular in America, should be eaten sparingly. They contain high levels of salt and saturated fats, which can increase the risk of certain cancers, such as colorectal and breast cancer. Instead, choose high-protein foods that are low in salt and preservatives, such as tofu. Personally, I enjoy multi-grain rice balls with tuna wrapped in seaweed, as seaweed is rich in essential minerals like iron, calcium, folate, and magnesium—excellent for your health.

2. Fast Food
   While fast food outlets may be a familiar destination for food enthusiasts, as a nutrition expert, I only indulge in fast food on rare occasions. Most fast foods can leave you feeling bloated and sluggish, as they contain excessive salt, trans fats, and saturated fats, which can increase the level of “bad” LDL cholesterol in your blood.

3. Soft Drinks
   Regular consumption of carbonated soft drinks (one to two cans per day or more) can increase your risk of developing type 2 diabetes. It’s best to limit soft drinks, especially those with artificial sweeteners, which may impair concentration and even trigger migraines. Instead, consider healthier alternatives like green tea—iced matcha or houjicha, for instance—which are both flavorful and beneficial for your health.

By following these guidelines and avoiding certain foods, you might just unlock the secret to a healthier, longer life—just as the Japanese have demonstrated.