How to Eat & Stay Healthy While Traveling in Japan

Japanese food has a well-earned reputation for balance, but that doesn’t mean every meal is automatically healthy. 

Turn out, many visitors to Japan end up eating more salt, carbs, and fried foods here than they would at home because ramen, sushi, tempura, sandwiches and katsu are so tempting and easy to find.

Portions in Japan are smaller, yet meals often come as sets or multi-course dishes, so it’s easy to lose track of how much you’ve eaten. Add in daily walking, heat and jet lag, and your body starts running on fumes if you don’t refuel thoughtfully.

TL;DR: Eating & Staying Well in Japan

Japan is one of the safest and healthiest countries to travel in, but it’s still easy to wear yourself out with long days, rich meals, and irregular routines. Eat a variety of foods, drink water often, and leave time to rest. The more you pace yourself, the better you’ll feel from start to finish.

Eating Well in Japan Without Overdoing It

A simple rule helps: try to have at least one balanced meal per day that includes some protein, a few vegetables, and not too much salt. 

Teishoku (set meals) are the easiest way to do this because they come with rice, soup and several side dishes that cover your nutritional bases. 

Shojin ryori (Buddhist vegetarian cuisine) is another great option and one of the easiest ways to eat healthy without feeling like you’re “missing out.”

Not to say don’t eat sushi or ramen, try Japan’s street food or partake in a Michelin meal experience. But go about with balance, moderation and intentionality.

Finding Vegetables and Fresh Food in Japan

Some travelers say they can’t find enough vegetables in Japan. 

The reality is that vegetables are everywhere; they’re just served differently. You’ll often get small portions across several dishes rather than one big salad.

If you want more variety or something that feels closer to a Western-style “fresh meal,” seek out these spots:

• Supermarkets: Larger supermarkets in Japan have salad bars or cold sections with steamed vegetables, seaweed salads, tofu dishes and small packs of fruit. These are made daily and are much fresher than most convenience store meals.

• Department store food halls (depachika): These are some of the best places in Japan for balanced food. You can choose from stalls offering grilled fish, cooked vegetables, sushi and soups … all made for local shoppers, not tourists. But you can enjoy it too!

• Local restaurants: Japan has countless small places that focus on simple, home-style cooking. Lunch sets at neighborhood cafes often include miso soup, vegetables and protein for around 1,000 yen.

The Truth About Convenience Stores in Japan

Convenience stores in Japan are incredibly useful and clean, but not everything on those shelves counts as healthy. Much of it is fried, packed with preservatives, or high in sodium so it can last longer.

That said, there are decent to good options if you pick carefully. Look for:

• Pre-packaged salads with separate dressing packets (the ones with raw vegetables are fine to eat)

• Plain yogurt cups, small fruit packs, or fruit-on-jelly desserts

• Onigiri (rice balls) with fillings like salmon, pickled plum, or seaweed

• Bottled vegetable juice or unsweetened green tea

Avoid deep-fried bentos, heavy pasta dishes, and sweetened drinks that look like smoothies but are closer to dessert. Convenience stores are great for quick meals, but supermarkets and depachika are better if you want actual freshness.

Staying Hydrated & Energized on Your Japan Trip

Travel in Japan involves more walking than most people expect. 

Hydration matters more here than calories do. Tap water is safe across the country, and bottled water is cheap and widely available.

Electrolyte drinks like Pocari Sweat and Aquarius are helpful in hot weather or on long travel days. Green tea is a good option but doesn’t hydrate as effectively as water, and coffee (even from vending machines) adds up quickly. 

A simple rotation of water, tea and one coffee a day keeps you alert without the crash.

Rest and Recovery: Pace Yourself to Enjoy More of Your Japan Trip

Japan rewards travelers who move at a steady pace. 

When you’re jet-lagged, it’s easy to fill your schedule wall to wall. But a slower day here and there is what keeps the rest of the trip enjoyable.

An evening at an onsen or sento does more than relax your muscles; it resets your body. Even a short soak helps after long train rides or full sightseeing days.

Some travelers who get sick aren’t unlucky; they’re just worn out. A little pacing, early nights  and proper hydration prevent more problems than any medicine.

Food Safety and Common Sense: Do as the Japanese Do

Japan’s food safety standards are among the best in the world, but no system is perfect. 

Raw seafood, especially oysters, sometimes causes stomach upset. Most people eat them without trouble, but if you’re sensitive, order them grilled or fried.

Buffets at hotels and ryokan are usually safe, though crowded ones mean more shared utensils and surface contact. Eating earlier and washing your hands before meals is enough to lower the risk.

If you do get mild food poisoning or a stomach bug, Japan’s pharmacies (yakkyoku) are excellent and often stock English-labeled medicine. Hotel staff can help you find one nearby.

If your travels in Japan occur in the summertime, pay close attention to the heat and humidity. These have a tremendous effect on the human body, of course; and they can also affect food prep and the time the food sits out.

Healthy Travel Is About Awareness, Not Perfection

Healthy travel doesn’t mean avoiding indulgence. 

It means knowing what you’re eating and how much energy you have left. If you eat fried chicken for lunch, make the next meal lighter. If you’ve had a long travel day, rest early instead of cramming in more sightseeing.

You’ll walk more here than almost anywhere else, and that movement offsets plenty of calories. The key is to pay attention. Eat well, rest when you need to, and don’t assume “Japan = automatically healthy.” 

It’s an easy country to travel well in, but you have to be intentional.

The Lowdown on Healthy Food Choices in Japan: 

• Eat one balanced meal per day

• Hydrate regularly and don’t overdo coffee

• Rest early after long days

• Choose supermarkets or food halls for fresh food

• Be selective with convenience store meals

• Don’t rely on raw oysters or buffet items to always be safe

FAQs

Can I drink tap water in Japan?
Yes. It’s safe and available almost everywhere. Bring a refillable bottle to cut down on plastic.

Are convenience store foods healthy?
Some are, but many are not. Stick to salads, yogurt, and onigiri with simple fillings. Avoid fried bentos and sugary drinks.

Where can I find fresh vegetables?
Supermarkets and department store food halls have the best variety. Look for cold prepared dishes, salad bars, or small fruit packs.

What if I get sick while traveling?
Pharmacies are easy to find and usually have English labeling. If you need a clinic, hotel staff can help you get there.