“The 3・1・2 Meal Box Magic” for your QOL and QOE
1With the tableware
you always use

Select a meal box!
maleFukusai

female23,000 1,000 1,000500

500

1,200400

400

900300300

600

200200kcalkcal

mL

1

Shushoku

Shushoku

33

10 12 15 18 30 50 65 75

11

11 14 17 29 49 64 74

10 12 15 18 30 50 65 75

11※ If you know the estimated energy requirement from your own country,
you could refer to it.

234
5

Too small

Too much

Fukusai

Shusai1 2

4a meal you eat.
(For example, select a box whose volume is 700 ml if you need
700 kcal for one meal.)
Fill the meal box with dishes ﬁrmly so that they do not move inside
the box.
Fill the box, according to the ratio of 3 (staple food): 1 (main dish):
2 (side dish).
Do not select two similar dishes for which the same cooking
method is used(especially a dish for which much oil is used).
Check to see that the overall appearance is attractive and inviting.

Dishes for which much oil is used.
油を使わない、または少ししか使わない料理● 焼き物、ゆで物、煮物、蒸し物など

魚の照り焼き副菜mlAppropriateamount

1 Select a meal box whose volume is most suitable to the amount of

My Box is

Will the lid close?

主菜1) Your sex2) Age3) Physical activities and lifestyle4) Health status
5) Appetite and ・・・・

2

Five steps

11 14 17 29 49 64 74

Dietary Reference Intakes for Japanese,2020

3Shusai

歳以上
〜 歳
〜 歳
〜 歳
〜 歳
〜 歳
〜 歳
〜 歳
８〜９歳
６〜７歳
３〜５歳
１〜２歳
９〜 か月
６〜８か月
０〜５か月

1,500

１食の容量

600

歳以上
〜 歳
〜 歳
〜 歳
〜 歳
〜 歳
〜 歳
〜 歳
８〜９歳
６〜７歳
３〜５歳
１〜２歳
９〜 か月
６〜８か月
０〜５か月

700

600

１日の３分の１︵つまり700

1,800︵ミリリットル︶

2,100１食︶のエネルギー量

800エネルギー必要量︶

900

800

１日のエネルギー量

900

2,400

︵食事摂取基準の推定2,700

With the meal box(your own box)

卵焼き

● おひたし、あえ物、煮物、ノンオイルドレッシングのサラダなど

青菜のごまあえ

油を多く使う料理● 炒め物、から揚げ、フライ、てんぷらなど

鶏肉のから揚げ

魚のフライ● 炒め物、揚げ物、マヨネーズや油を使ったサラダなど

根菜の煮物

野菜炒め

ポテトサラダPhoto: Yoriko Harigai, Miyuki Adachi. Shushoku, Shusai, and Fukusai, Dish Composition Table
for Diet Coordinate. Gunyousha; 20175

Letʼs enjoy your meal!

Whatʼs Shusyoku, Shusai, Fukusai?

<nutrients>
EnergyCarbohydrate(Dietary ﬁbers)
LipidsProtein
Minerals

Sodium, Potassium,Calcium, Magnesium,
Phosphorus, Iron,Zinc, Copper,
Manganese, Iodine,
Selenium, Chromium,
Molybdenum

Vitamins

Vitamin A, D, E, K, B1, B2,Niacin, Vitamin B6, B12,
Folic acid, Biotin,
Vitamin C

Water<foodstuﬀs><dishes>
Shushoku (staple food)

Cereals (Rice, Wheat,Whole grains),
In my country

Fat, Oil,In my country

In my country

Fish and Shellﬁsh,
Meats, Eggs,Pulses(Soybeans),
Milks,

Rice
Very mild withalmost no taste(Boiled)

For your QOL and QOEHealthPhoto: Miyuki Adachi, Yoriko Harigai. The 3・1・2 Meal Box Magic.
Rice Stable Supply Support Organization; 2008
(Public Interest Incorporated Association)

The research of 49 housewives who performed one month of “3・1・2 Meal Box Magic” showsthat this diet method improved their physiques and health conditions. It also shows theimprovement of the glucose intolerance of the slender and young female group.

Shusai (main dish)In my country

Environment(with self-suﬃciency
level as an index)

Rich taste withmany ﬂavors andsatisfying (Grill)

With the model menu
(700kcal type), the selfsuﬃciency level 61%. Rice(100%) in shushoku whichis half of the whole meal
contributes to this result.

In my country

Vegetables,
Potatoes,
Mushrooms, Algae,
In my country

Fukusai (side dish)In my country

Fruits,Water,(Tea, Soup stock,)
In my country

Colorful withvarieties ofﬂavors andtexture(Boiled, Stewed)
Water, Green tea, etc…

In my country

Warm and liquid

Dietary behavior

From infant to aged groups, the educational eﬀect of meal
preparation, especially the positive attitudes toward thedietary life, has been clearly seen with teaching “The 3・1・2 Meal Box Magic” .

This page is a reconstruction of: Miyuki Adachi.
Discover the expanding “Japanese food” toworldwide: Japanese Food is Healthy and Beautiful!
Letʼs enjoy to preparer and eat Japanese meal basedon “The 3・1・2 Meal Box Magic” as a nutrition
educational tool on Japanʼs culture.(2015) andhttps://shokuseitaigaku.com/2014/wp-content/uploa
ds/2021/07/fa7af79e9879ec0bfa53a21d3c0c8771.pdf(in Japanese)