Eating Smart the Japanese Way

Posted on 07/21/2023 Last updated on 01/11/2024

Japanese people often ask foreigners; “Why did you come to Japan?” as a little conversation starter, but I think they should also ask; “Why did you stay in Japan?”. One answer I’d certainly give would be; “For the food of course!”.

Japanese food, as many who’ve tried it can attest, is some of the best-tasting and healthiest cuisine you could ever fit into your mouth. Ramen, sushi, and mochi are quite famous, but there’s so much more! Katsudon, unagi, gyudon, yakitori, onigiri (and the vast types of filling for them), and many more can be found (and eaten!) at countless restaurants and supermarkets.

My personal recommendation for new ALTs is to go shopping at a supermarket first, and to avoid eating at a restaurant every day. Even if you don’t know much about cooking, I can promise you that most Japanese dishes are quite simple to make, and that learning to cook for yourself is an invaluable and empowering skill to learn. It’s also a good way to make new friends (I’ve never met someone who refused a free meal!).

Enter the Supermarket

My first recommended stop is the produce aisle of a Japanese supermarket.

Photo by tsukuri

You can find many fresh ingredients here for a shockingly low price. Exercise caution however… some of the produce (especially water shoots, chopped green onion, and mushrooms) may have a very short shelf life and may expire in 2 to 3 days. If you notice an odd sour odor, then don’t eat it!

All of these ingredients can either be bought whole or pre-sliced. I recommend the pre-sliced options if you live alone and only cook for yourself. You can also find tofu and pressed fish patties (maruten) and use these with udon noodles. Udon soup base is also available for a low price. You will also find ramen, champon, and udon noodles close to the produce section. These noodles also expire quickly but are really inexpensive and convenient!

Past the produce section you may also find a meat section, with access to pork, beef, and chicken. I recommend going to AEON or D!rex for the most affordable meats. You can also find steak sauces in the beef section!

Be Prepared

Some days, especially during the rainy season, it may be best to have frozen or non-perishable food on hand so you don’t have to go out shopping so much. So, prepare at least one bag of rice, a couple of instant noodles, canned food, and maybe pack curry. This way you can stay home during a long storm, without having to fight your way through the weather to get food.

I strongly recommend that you try cooking udon daily, when you can. It is tasty, inexpensive, and easy on your digestive system. I think it can accommodate most people’s tastes and can easily be modified to their preferences if needed.

Photo by yukiitos

My personal udon dish is composed of 2 large tofu blocks, a couple maruten, udon soup base, chili flakes, sliced green onion, and udon noodles. The price can be below 300 yen, and the calorie count below 600. Other variations replace the tofu and maruten with beef, and another where I replace the soup with curry. I encourage you to try out your own combinations!

More Meal Ideas

Another dish I like to prepare is mapotofu, tofu blocks with beef and chili sauce over rice. I prefer to add a little extra pepper and green onion with mine. It is a heavy dish however, so only try it when you’re really hungry. You can usually find the mapotofu mixes near the tofu section, usually in red or black packaging. The tofu is sold separately, so be warned.

Finally, I encourage you to make your own gyudon bowl. This is a beef and onion over rice dish. You will be using the thin beef cuts, onion slices (you will need to slice your own onion I think), and gyudon sauce base (boxed and in powder form). You can also add a raw egg if you want!

Generally speaking, I think you will be hard-pressed to find any Japanese food that you don’t like. Most food is healthy, cheap, and super tasty. Just try to stick to making your own food from supermarket ingredients. It gives your meal the extra tasty ingredient of hard work!

Did you know we’re hold our first-ever Japanese speech contest for those living in Japan, and you could win some great prizes? Be sure to check it out!

Photo Credits:

Top Photo: mamuan on PhotoAC

Additional photos by tsukuri and yukiitos