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The staples of a Japanese diet are rice, cooked and pickled vegetables, meat and fish, and soya beans in the form of tofu, plus fermented foods – a healthy variation of ingredients for a nation with one of the longest life expectancies in the world. How can we incorporate Japanese elements? Start simple: a stir-fried vegetable dish with lean protein, such as chicken or tofu; fermented foods, such as miso as a soup or flavour boost; and increase your intake of fish, plus veg from land and sea, such as seaweed, which is high in minerals. Finish with green or matcha tea for added antioxidants.

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