Hara Hachi Bu: How I Think About Eating Comfortably

2 days ago

2 min read

Have you ever finished a meal and thought, “That was delicious, but I ate a little too much”?

I have too.

In Japan, we have an expression, hara hachi bu—eating until you are about 80% full. But even as a Japanese person, I find “80%” difficult to explain. There is no clear line telling you when to put down your chopsticks.

For me, a few habits make it easier to slow down and notice when I feel comfortable. I would like to share what this looks like at my own table.

A little rice, some soup, then something else

In Japan, there is a way of eating called san-kaku tabe, or “triangle eating.” We move between the dishes instead of finishing each one separately.

A sip of miso soup, a bite of rice, some main dish, then a vegetable side.

This is how I enjoy eating. I like how the flavors change as I move around the table.

You often hear advice about eating foods in a particular order. I understand the intention, but following strict instructions at every meal feels stressful to me. When I force myself to follow too many rules, I become frustrated and sometimes end up eating more afterward.

Moving between dishes feels comfortable. I can enjoy what I have cooked without thinking so much about what I should do next.

Something my parents taught me

As a child, my parents encouraged me to pay attention to my food. Now, with two boys of my own, I find myself passing on the same habit.

I put away my phone and try to be present at the table. Our meals are not always quiet—there is plenty of conversation! But I want us to enjoy the food and our time together.

I also choose my rice bowl depending on my appetite, remind myself to chew when I am rushing, and sometimes pause with soup or tea. These small things give me a moment to notice how I feel.

I do not get it right at every meal. Especially when I am very hungry! But I do not want hara hachi bu to become another thing to judge myself for.

I want to enjoy meals with my family, finish feeling comfortable, and feel at ease with myself.