Seems like you have some divergent ideas here. On the one hand, you ask about practical, actionable stuff; on the other hand, you ask "How many consecutive generations of people living to 100 does it take before it happens at a regular basis.". The answer to the latter question is not something you can really use for anything.
I sometimes wonder if the right thing for westerners wouldn't just be a big sequence of photos of mid-tier Japanese restaurant food -- like what's served at train stations -- with all the components broken down, along with a description of how a person fits those things together every day to have complete story for food. After going there a few times, I was surprised by how much healthier I ate, and figured out how to reproduce some of the effect back in the United States.
One category of difference with Japanese diet is things that are somewhat healthier at baseline. That is the way Japanese junk food is. A mochi is pounded rice, sugar and beans; and many sweets are actually filled with bean paste. A common kind of savory Japanese snack is grilled seaweed.
Another category of difference is eating the same thing but just in slightly different proportions. It's quite common in the USA that you go somewhere and get a meal and it's literally a piece of meat and a potato. Even at a good restaurant; but especially at less expensive restaurants. This isn't about Japanese food versus other kinds of foods. If you got a German restaurant in Japan (they are somewhat more popular in Japan than in the USA) and you get a plate it will be like three different kinds of sausages (in small sizes) and one or two salads and one or two vegetable items.
This is not due to some kind of technical balancing or something like that; Japanese consumers just demand somewhat more varied food with more vegetables.
There isn't a recipe or some weights or formulas. I just went there for 1-2 weeks at a time 5-6 times and tried a bunch of food and got used to it, came back and then wondered about what I could do differently. Everything that has changed in my diet as a result is entirely a matter of small adjustments -- adding vegetables at certain times of day or something like that -- but I did lose weight and have enjoyed other benefits like no acid reflux, no food coma, &c.
Do all Japanese actually eat that healthy? I can believe it of some of them, but there’s little fruit and many salarymen seem to live on a diet of fried chicken, hard liquor and cigarettes.
I sometimes wonder if the right thing for westerners wouldn't just be a big sequence of photos of mid-tier Japanese restaurant food -- like what's served at train stations -- with all the components broken down, along with a description of how a person fits those things together every day to have complete story for food. After going there a few times, I was surprised by how much healthier I ate, and figured out how to reproduce some of the effect back in the United States.
One category of difference with Japanese diet is things that are somewhat healthier at baseline. That is the way Japanese junk food is. A mochi is pounded rice, sugar and beans; and many sweets are actually filled with bean paste. A common kind of savory Japanese snack is grilled seaweed.
Another category of difference is eating the same thing but just in slightly different proportions. It's quite common in the USA that you go somewhere and get a meal and it's literally a piece of meat and a potato. Even at a good restaurant; but especially at less expensive restaurants. This isn't about Japanese food versus other kinds of foods. If you got a German restaurant in Japan (they are somewhat more popular in Japan than in the USA) and you get a plate it will be like three different kinds of sausages (in small sizes) and one or two salads and one or two vegetable items.
This is not due to some kind of technical balancing or something like that; Japanese consumers just demand somewhat more varied food with more vegetables.
There isn't a recipe or some weights or formulas. I just went there for 1-2 weeks at a time 5-6 times and tried a bunch of food and got used to it, came back and then wondered about what I could do differently. Everything that has changed in my diet as a result is entirely a matter of small adjustments -- adding vegetables at certain times of day or something like that -- but I did lose weight and have enjoyed other benefits like no acid reflux, no food coma, &c.