Grace Maeda - Japanese Secrets to Beautiful Skin & Weight Control: The Maeda Program
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- Book:Japanese Secrets to Beautiful Skin & Weight Control: The Maeda Program
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- Publisher:Tuttle Publishing
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- Year:1990
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Appendix
Some Japanese foods: a nutritional breakdown
Note: All amounts except calories (kcal) expressed in grams.
| FOOD | Calories | Protein | Fat | Carbo | Fiber | Calcium | Salt |
| Shabu Shabu 1 serving | 379 50 | 28.20 | 26.01 | 11.44 | 4.34 | 77.85 | 3.80 |
| Sukiyaki 1 serving | 600.35 | 39.50 | 35.71 | 27.39 | 3.35 | 261.07 | 3.20 |
| Mackerel (grilled) 1 serving | 158.40 | 20.57 | 7.59 | 0.11 | 0.0 | 72.25 | 2.9 |
| Sushi (red shellfish) 1 piece | 61.18 | 2.52 | 0.23 | 11.61 | 0.11 | 4.87 | 0.10 |
| Sushi (squid) 1 piece | 61.24 | 2.51 | 0.28 | 11.48 | 0.11 | 2.75 | 0.30 |
| Sushi (cod roe) 1 piece | 157.10 | 5.01 | 0 64 | 32.13 | 0.36 | 7.30 | 1.0 |
| Sushi (driedbonito) 1 piece | 152.72 | 3.93 | 0.55 | 32.27 | 0.36 | 6.8 | 0.3 |
| Sushi (cucumber roll) 1 piece | 103.39 | 30.5 | 0.91 | 21.20 | 0.72 | 27.85 | 1.20 |
| Sushi (tuna) 1 piece | 66.94 | 3.78 | 0.32 | 11.48 | 0.11 | 1.45 | 0.3 |
| Tempura(shrimp) 2 pieces | 72.75 | 6.16 | 2.55 | 5.25 | 0.17 | 18.04 | 0.6 |
| Tempura (pumpkin) 1 piece | 82.96 | 1.65 | 4.68 | 7.68 | 0.93 | 9.69 | 0.4 |
| Tempura (vegetable) 9 pieces | 466.07 | 12.69 | 11.70 | 75.37 | 6.59 | 122.87 236.8 | |
| Tempura (assorted) 1 serving | 485.91 | 26.04 | 23.10 | 38.14 | 88.23 | 0.0 | 2.5 |
| Mi so soupw/tofu 1 cup | 52.17 | 3.93 | 2.4 | 3.21 | 1.15 | 51.47 | 1.8 |
| Miso soup w/wakameseaweed 1 bowl | 34.83 | 2.61 | 1.02 | 4.12 | 1.32 | 35.75 | 2.4 |
| Tofu, plain 1 serving | 127.72 | 11.99 | 7.53 | 2.37 | 0.09 | 184.54 | 1.9 |
| Pickles (cucumber) 1 serving | 5.1 | 0.48 | 0.06 | 0.75 | 0.54 | 8.70 | 0.84 |
| Noodles (udon) w/fried tofu 1 serving | 425.49 | 15.36 | 13.07 | 55.76 | 1.08 | 139.0 | 5.2 |
| Noodles (instant) 1 cup | 351.75 | 9.38 | 16.13 | 42.23 | 0.45 | 28.50 | 2.85 |
| Buckwheat noodles (soba) 1 serving | 417.61 | 15.91 | 9.62 | 65.06 | 1.39 | 95.39 | 4.7 |
| Ramen noodles (Chinese-style) w/soysauce flavor 1 serving | 444.16 | 20.73 | 5.1 | 74.19 | 2.84 | 60.57 | 6.4 |
| Rice, white 1 bowl | 192.4 | 3.38 | 0.65 | 41.21 | 0.39 | 2.60 | 0.01 |
| Rice cracker 1 piece (7 grams) | 26.6 | 0.56 | 0.1 | 5.85 | 0.06 | 0.42 | 0.1 |
| Sake 180cc | 137.5 | 0.63 | 0.0 | 6.25 | 5.00 | 0.0 | 0.01 |
| Green tea 1 cup | 0.0 | 0.11 | 0.0 | 0.11 | 0.0 | 2.20 | 0.01 |
| Soy sauce 10cc | 5.80 | 0.75 | 0.0 | 0.71 | 0.0 | 2.10 | 14.00 |
A typical, modern, Japanese menu
Breakfast
1. Slice of toasted bread with margarine
2. One egg, sunny-side up
3. Tomato and broccoli w/salt and pepper, salad oil
4. Glass of milk
5. Fresh mandarin orange
Nutrition totals:
479 calories
20.5 grams protein
19.4 grams fat
65 grams sugar
Lunch
1. Rice
2. Chopped raw bonito
3. Chives
4. Beefsteak leaf (shiso)
5. Grated ginger
6. Vegetables cooked with sake, sugar, soy sauce, soup stock
7. Boiled spinach w/ground sesame-seed dressing
8. Grated yam cooked in soup stock, seaweed, soy sauce
Nutrition totals:
626 calories
41.5 grams protein
5.8 grams fat
9.8 grams sugar
Dinner
1. Rice
2. Chicken sauteed without skin, with salt and pepper, oil, soy sauce, Worcestershire sauce, bean sprouts, peas
3. Brown algae cooked with soybeans, fried tofu, soup stock, soy sauce, and sake
Miso soup with fried tofu
Nutrition totals:
680 calories
40 grams protein
25.9 grams fat
71.9 grams sugar
Beauty Program Logbook
| The Japanese way of living |
In a recent television interview, the oldest person in Japana female centenarianrelated the secrets of her longevity:
A life relatively free of worry or anxiety, thanks to a circle of peaceful and supportive family members
Plenty of Japanese-style food (that is, a daily variety of low-fat foods served in small portions)
Regular and frequent baths
A full night's sleep, every night
Her advice was hardly news to most Japanese, who usually live in tightly knit family groups, take nightly baths, and retire early. In addition, the Japanese diet, based as it is on rice, fish, and vegetables, is considered by many experts to be a very healthy one. While a Westerner may view these basic lifestyle and dietary habits as calculated strategies for longevity, to Japanese they are simply ordinary ways of living. Yet now that Japan's longevity rate is recognized as one of the world's best (Japanese women, for example, reached an average life expectancy of 82.1 years in 1987, setting a world record), more and more Westerners are interested in knowing, and perhaps following, the Japanese way.
How does all this relate to beautiful skin and weight control? Health, beauty, and fitness are deeply connected. By following a healthy lifestyle, not only will you live longer, you'll live better, too. If you have ever yearned for a better complexion, ever wished you could be slimforever!and you hope to enjoy glow ing health well past your 80s, then read on, and find out about some of the traditions that have been followed in Japan for centuries.
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