Hello, this is the ShimaSuki editorial team.
Japanese traditional cuisine is characterized by a well-balanced nutritional profile, beautiful presentation, and a strong emphasis on health. One of the core dining styles that represents Japanese food culture is Ichiju Sansai (一汁三菜). In this article, we will explore the meaning and history of Ichiju Sansai, its health benefits, and how visitors to Japan can enjoy this traditional meal style.
1. What is Ichiju Sansai?
Ichiju Sansai is a traditional Japanese meal format consisting of one soup dish and three side dishes served with rice (the staple food). This meal structure is the foundation of home cooking in Japan and is considered the essence of washoku (Japanese cuisine).
■ The Components of Ichiju Sansai
- Rice (staple food): The heart of Japanese cuisine, commonly white rice, brown rice, or mixed grains.
- Soup (1 dish): Usually miso soup, but clear soup (sumashi-jiru) or pork soup (tonjiru) are also common variations.
- Main dish (1 dish): A protein-based dish, typically fish, meat, or soybean products like tofu or natto.
- Side dishes (2 dishes): Vegetable-based dishes, seaweed, or pickles to ensure a well-balanced diet.
This combination provides a good balance of carbohydrates, protein, vitamins, minerals, and dietary fiber.
2. History of Ichiju Sansai and Japanese Food Culture
The Ichiju Sansai meal style traces its origins back to the Heian period (794–1185), where it was part of the imperial court’s cuisine. It later spread to the samurai class and common households during the Edo period (1603–1868), forming the basis of modern Japanese home-cooked meals.
■ Connection to Shojin Ryori (Buddhist Cuisine)
Many Japanese Buddhist temples developed a vegetarian diet called shojin ryori, which influenced Ichiju Sansai by incorporating vegetables and soy-based proteins instead of meat.
■ Japanese Dining Etiquette
In Japanese dining culture, the meal is centered around rice, with side dishes and soup complementing it. The concept behind this is to enhance the flavor of rice through various accompanying dishes. Moreover, table manners, such as using chopsticks properly and saying “Itadakimasu” (before eating) and “Gochisosama” (after eating), are important elements of Japanese food culture.
3. Why Ichiju Sansai is Good for Your Health
The Ichiju Sansai meal format is widely recognized as a healthy way of eating due to its balanced nutrition. Here are some of its health benefits:
■ Well-Balanced Nutrition
Having a combination of staple food, soup, a main dish, and side dishes ensures that the meal is nutritionally complete. For example, miso soup provides fermented nutrients, while side dishes typically contain fiber-rich vegetables.
■ Moderate Salt and Fat Intake
Japanese meals generally include fewer fried and processed foods, making them lower in unhealthy fats. Additionally, while miso soup and pickles contain salt, consuming them in moderation has health benefits.
■ Improved Gut Health with Fermented Foods
Many Ichiju Sansai meals include fermented foods such as miso, natto, and pickles, which help increase beneficial gut bacteria and improve digestion.
■ The “Hara Hachibu” Concept
In Japan, there is a saying, Hara Hachibu (腹八分目), which means “Eat until you are 80% full.” This practice helps maintain a healthy weight and promotes longevity. Since Ichiju Sansai meals are designed to provide variety in small portions, they naturally encourage mindful eating habits.
4. Where to Enjoy Ichiju Sansai in Japan
Visitors to Japan can experience Ichiju Sansai meals in several ways.
■ Japanese Restaurants and Teishoku (Set Meal) Shops
Many Japanese restaurants and casual eateries serve Ichiju Sansai style meals. Common options include grilled fish set meals, tofu hamburger set meals, and simmered vegetable set meals.
■ Traditional Ryokan and Kaiseki Cuisine
Staying at a Japanese ryokan (traditional inn) often includes a beautifully presented Ichiju Sansai breakfast. A typical meal includes grilled fish, miso soup, pickles, and small vegetable dishes, offering a perfect introduction to traditional Japanese cuisine.
■ Cooking Ichiju Sansai at Home
Japanese supermarkets offer convenient ingredients for preparing Ichiju Sansai meals at home. Simply pairing ready-to-eat rice, instant miso soup, grilled fish, and a tofu-based side dish can recreate the traditional meal experience.
5. Conclusion
Ichiju Sansai represents the essence of Japanese food culture, offering a well-balanced and nutritious meal format. For visitors to Japan, experiencing this traditional style of eating provides a great opportunity to appreciate the depth of Japanese cuisine while maintaining a healthy diet. Whether you try it at a restaurant, a traditional ryokan, or even cook it yourself, embracing Ichiju Sansai will enrich your culinary journey in Japan.
