Shokuiku is a Japanese philosophy intended to encourage healthy eating habits.

It provides guidelines for how and what you should eat. It’s also designed to change the way you think about food.

Shokuiku is a simple, easy approach that can help support weight management and enhance your overall health.

This article takes an in-depth look at shokuiku, including where it comes from, how it works, and whether you should try it.

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Shokuiku, which translates to “food education” in Japanese, is a philosophy that promotes balanced and intuitive eating.

According to anecdotal sources, it was first developed by Sagen Ishizuka, a military doctor who also created the macrobiotic diet.

The practice of shokuiku is based on several key concepts about how and what you should eat.

Over the past few decades, it has become increasingly popular throughout Japan and around the world.

In fact, in 2005, Japan enacted the Basic Law of Shokuiku, which mandated nutrition education programs in schools to help children develop healthy eating habits using the concepts of shokuiku (1).

The program teaches children how to read food labels, the importance of eating seasonally, how foods are produced, and how nutritional needs vary based on different life stages.


Shokuiku is a philosophy that provides recommendations for how and what you should eat. It originated in Japan, where it’s part of many nutrition education programs in public schools.

Shokuiku is a simple philosophy based on four main principles.

Focus on fullness rather than calories

Instead of counting calories, shokuiku encourages intuitive eating and focusing on the way that certain foods make you feel.

This involves tuning into hunger and appetite cues and learning to recognize when you’re starting to feel full.

Shokuiku also incorporates a concept called hara hachi bun me, which is the idea that you should stop eating when you feel about 80% full.

This can help prevent overeating while ensuring you’re getting enough food to meet your needs.

Eat more whole foods

Shokuiku emphasizes the importance of healthy whole foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.

These foods are rich in important nutrients that your body needs, including protein, fiber, heart-healthy fats, and micronutrients.

According to shokuiku, you should also limit your consumption of processed foods, which are typically high in calories, sodium, and added sugar.

Enjoy a variety of foods

While most diets in North America and Europe focus on eliminating or restricting specific ingredients, shokuiku highlights the importance of enjoying a variety of foods as part of a healthy, well-rounded diet.

Traditionally, meals consist of several small plates. This allows you to experiment with new ingredients, spices, and seasonings.

Ideally, meals should consist of several types of vegetables, along with some rice and a good source of protein.

Shokuiku also encourages you to try preparing foods in different ways, such as grilling, frying, boiling, or baking, which can help bring some diversity to your diet.

Share more meals with others

Besides providing sustenance, shokuiku teaches that food should be viewed as a source of enjoyment and pleasure.

According to the principles of shokuiku, food can also help strengthen social connections and enhance emotional and mental well-being.

For this reason, it’s important to sit down and share meals with others whenever possible.

Taking the time to enjoy meals with friends or family can help promote mindful eating and improve your relationship with food.


The practice of shokuiku is based on four main principles. These include focusing on fullness rather than calories, eating mainly whole foods, enjoying a variety of foods, and sharing your meals with others.

Shokuiku may be associated with several health benefits.

Supports weight management

Shokuiku is focused on establishing healthy habits, many of which could be beneficial for long-term weight regulation.

For example, it promotes mindful eating, a practice that involves listening to your body and learning to recognize hunger cues.

Several studies have found that practicing mindful eating could help significantly increase weight loss (2, 3).

Shokuiku encourages eating more nutrient-dense whole foods. It also discourages eating processed foods, which have been linked to weight gain and a higher risk of obesity (4, 5).

Plus, shokuiku promotes sharing more meals with family and friends, which could be associated with better diet quality and a healthier body weight (6, 7).

Improves overall health

Shokuiku emphasizes the importance of enjoying a variety of healthy whole foods as part of a balanced diet.

Doing so can not only help fill any gaps in your diet and ensure you’re getting the nutrients your body needs but also help support overall health.

In particular, following a well-rounded diet could be beneficial for enhancing blood sugar management, supporting gut health, preventing heart disease, and more (8, 9, 10).

Shokuiku also teaches you to limit processed foods, which may help protect against a range of health conditions, including type 2 diabetes, heart disease, inflammatory bowel disease, depression, and even certain types of cancer (11).

Promotes a positive relationship with food

Shokuiku encourages you to listen to your body and learn to recognize hunger and fullness cues rather than counting calories or tracking nutrients.

This can help you foster a healthy relationship with food and your body.

Interestingly, studies show that practicing mindfulness could help prevent emotional eating and reduce the risk of binge eating (12).

One study in 221 students found that mindful eating was linked to a lower risk of mood disturbances and binge eating behaviors (13).

Shokuiku also reframes the way you think about food. It encourages you to enjoy your meals by eating with others and experimenting with new flavors and ingredients.


Shokuiku could help increase weight loss, support overall health, and foster a positive relationship with food.

Practicing the principles of shokuiku can help enhance the quality of your diet and promote healthy eating habits.

Unlike many popular fad diets and meal plans, it doesn’t restrict or eliminate any foods entirely.

Instead, it focuses on incorporating a variety of nutrient-dense, whole foods into your meals.

It also encourages you to listen to your body and take the time to enjoy your favorite foods with family and friends. This can support social and emotional well-being.

Plus, shokuiku is very simple and doesn’t require you to follow any complicated rules or regulations.

For this reason, it could be an effective and sustainable alternative to other eating patterns and help you make long-lasting healthy changes to your diet and lifestyle.


Practicing the principles of shokuiku can help improve your diet quality and support physical, social, and emotional well-being.

Shokuiku is a Japanese philosophy designed to encourage healthy, sustainable eating habits and attitudes about food.

It’s based on four main principles, which include listening to your body, eating more whole foods, enjoying a variety of ingredients, and sharing more meals with family and friends.

It could help enhance overall health, support weight management, and improve your relationship with food.

It may also be a more sustainable and effective alternative to restrictive diets.

Perhaps best of all, studies have shown the practices of shokuiku can promote physical, social, and emotional well-being.