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In Japan, “food groups” are laid out to classify all foods by their nutritional properties, with simple dietetic explanations added. You can eat from these groups in a balanced way, consulting the explanations.
It is easier to eat balanced meals if you eat breakfast, lunch and dinner, each comprising staple foods, a main dish, and side dishes.
Use any of the following three tables that is the most convenient for you.
Food groups stipulated in Japan (Source: Kagawa, Aya (2001). Shokuhin Seibunhyo. Kagawa Nutrition University Publishing Division)
Three Food Groups (Masami Okada, 1952)
Red Group |
Yellow Group |
Green Group |
| Promotes muscles and blood |
Maintains power and temperature |
Improves physical condition |
| Fish, meat, beans, eggs, milk |
Grain, sugar, fats, starches |
Dark-green vegetables, seaweeds, pale-green vegetables, mushrooms |
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Four Food Groups (Aya Kagawa, 1930)
Group 1 |
Group 2 |
Group 3 |
Group 4 |
| Provides good nutrition |
Promotes muscles and blood |
Improves physical condition |
Maintains power and temperature |
| Good protein, fat, vitamin A, vitamin B1 & B2, calcium |
Good protein, fat, calcium, vitamin A, vitamin B2 |
Vitamin A, carotene, vitamin C, minerals, fiber |
Glucide, protein, fat |
| Milk, cheese and other dairy products, eggs |
Beans, tofu and other bean products, meat, fish and seafood |
Fruits, vegetables, potatoes |
Grain, sugar, fats |
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Six Basic Food Groups (developed by the former Ministry of Health and Welfare)
Group 1 |
Group 2 |
Group 3 |
Group 4 |
Group 5 |
Group 6 |
| Fish, meat, egg, soybeans, soybean products |
Milk, dairy products, fish that can be eaten whole, seaweeds |
Dark-green vegetables |
Other fruits, vegetables |
Rice, bread, noodles, potatoes |
Fats (including fatty foods such as mayonnaise and dressing) |
| Promotes muscles, bones and blood |
Improves physical condition |
Supplies energy |
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In addition to balanced eating, you should eat foods with sufficient calories to maintain your weight. It is especially important to eat protein-rich foods, which will regenerate and repair your skin, body hair, muscles and organs, which are categorized in the Red Group, and Groups 1 and 2 in the above tables.
At the same time, drink much fluids to protect your bladder and kidneys. Fluids may be taken in water, tea or many other forms. Refer to samples of fluids on page 7. (Note: Consult your doctor if you have any problems with your kidneys or heart.)
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