Why Ichiju-sansai Naturally Supports Portion Control Without Dieting

Miwa
19 minutes ago
3 min read

Miso soup made using a dashi packet with vegetables, tofu, and wakame

Introduction

Hi, friend!

Growing up in Japan, I never learned about portion control through calorie counting or dieting. Instead, I lived through my mom's diligent cooking of aromatic steamed rice, the umami sour kisses of tuna and ume noodle salad, and addictive melt-in-your-mouth salmon. Those were the good old days in middle school, and I did not even know that it was simply Ichiju-sansai.

This Japanese food philosophy naturally teaches us how to eat balanced portions without restriction or stress. When people ask why many Japanese meals feel light yet deeply satisfying, the answer often comes down to how food is portioned, not how much willpower you use. Ichiju-sansai gently guides you to eat a little of many things while having a fulfilling relationship with food.

Structure of Ichiju-sansai

The Japanese formula consists of the following:

- one soup (hydration)

- one main dish (protein)

- two side dishes (vitamins and minerals).

This is always accompanied by various small dishes that make you think,

"Oh, this feels like a small buffet. I'll take a piece of everything and savor each bite." We don't restrict, we only eat with a smile of course.

Portion Control Without Dieting

What I love most about ichiju-sansai is that portion control happens naturally. Because each dish is small, you’re less likely to overeat any one thing. Plus, the variety makes the meal feel amazing.

Over time, your body learns to recognize what “enough” feels like. No mental calculations, no pausing to think, "Am I full enough?"

This is very different from dieting. Diets often rely on control and discipline. This can also cause burnout to someone who does it long-term. Ichiju-sansai relies on trust—trust in the structure, and trust in your body.

Mindful Eating

Miwa showing a Japanese bowl with an Ichiju-sansai meal

Another benefit of Ichiju-sansai is how it naturally slows you down. With multiple small dishes, you move gently from one flavor to another. You taste and pause... Smell the aromatic soy miso soup, let warm rice caress your mouth, and hear the crunch of bok choy simmered in sweet punchy garlic soy sauce. Our senses are beautiful when we learn to slow down.

This pacing gives your body time to register fullness, which naturally supports digestion. You finish the meal feeling nourished and alive.

Cultural & Behavioral Aspects

a flat lay photo of Japanese food in various small dishes with hot pot

Ichiju-sansai isn’t just a meal time guide, it’s a way of relating to food. In Japan, meals are often about harmony, seasonality, and respect for ingredients. The focus isn’t on eating “less,” but on eating well.

Throughout our youth, we learn to appreciate and live through a medley of balanced Japanese dishes. Our moms would prepare the simplest breakfasts that all look convincingly fancy because of the artistic placement of small plates. Healthy greens, natto, and soup—this is the Japanese way! Many people in Japan maintain a healthy lifestyle due to this practice.

There are no good or bad foods in Ichiju-sansai, only health-forward choices.

It reminds us that eating well doesn’t have to feel strict, loud, or controlling. Eating food should be a deeply human and personal experience. A warm bowl of soup, a few thoughtfully prepared dishes, and the simple joy of feeling nourished—this is how portion control transforms into a natural way of life.

Tableware Pick

Jumpstart your Ichiju-sansai journey with this small collection of

Japanese Minoyaki Ceramics.

🌸 Gentle Note from Miwa

Need a gentle push towards healthier living? I got you covered with my

60-day coaching program focused on reshaping your relationship with food. It’s not about strict rules, cutting portions, or trying to eat “perfectly.” It's about mindful choices that enable healthy eating habits without stress. Let's have a chat!

👉 [ Book a Free 20-Minute Discovery Call ]

MIWA’s Recommendations

- My e-cookbooks available with vegan, breakfast, and meal prep versions.

I hope this will be helpful and enjoyable in your kitchen.

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2022/2/07 MIWA