A Tokyo dietitian’s top picks for healthy Japanese convenience store snacks

Upon entering a konbini (convenience store) in Japan, it’s easy to think that this is the last place you’ll find something healthy to eat.

Traversing the narrow aisles with endless varieties of packaged snacks, sweets and drinks, many of my patients or friends who come to visit tell me that they became overwhelmed at the vast selection of food. Throw in a language barrier or unfamiliarity with Japanese cuisine and it can feel impossible to know which snacks are the most nutritious.

As a Tokyo-based registered dietitian, I also remember feeling overwhelmed the first time I set foot in a convenience store as well as being surprised when I realized how many healthy options were available. Whether you need to fuel up between meetings, grab a bite while traveling or feed the kids after school, below are a few of my most recommended healthy snacks from Japanese convenience stores.

High protein snacks

If you find that your snacks need more staying power, opt for a snack higher in protein. Research has shown that foods high in protein may promote greater satiety, meaning that eating these foods can keep you feeling full for longer periods of time compared to foods low in protein. Examples include:

• Edamame. Soybeans beans are a great source of soy protein, which makes them perfect for plant-based folks seeking higher protein snacks. You can pick up these pods in the refrigerated section.
• Eggs. However you prefer your eggs, the convenience store has you covered. Look for hard-boiled, soft-boiled and tamagoyaki (Japanese egg omelette) options. Eggs are also high in choline, an important nutrient for brain health.
• Protein bars. Due to a rise in popularity, there are more options than ever for those looking for a protein bar. KIND protein bars and Strong Bars are my current top picks.
• Jerky. While beef jerky is most common, chicken and salmon jerky are becoming more widely available and are good choices for those abstaining from red meat.
• Tofu sticks. Found in the refrigerated section, these are available in multiple flavors ranging from sweet to savory.
• Greek yoghurt. Due to the use of a special straining process, Greek yogurt is made into a thicker consistency that contains more protein compared to regular yogurt. Convenience stores frequently stock Greek yogurt cups in the refrigerated section in both plain and fruit flavored.

High fiber snacks

Like protein, fiber can also increase satiety levels, which is important when you’re trying to keep hunger at bay until your next meal. And if that wasn’t enough, fiber has numerous other health benefits, such as supporting optimal digestion and elimination. This can be extra important while traveling as constipation tends to plague many visitors on holiday. To keep things regular and support your gut health, try one of the options below.

• Fruit. Packed with not only fiber but vitamins A and C, fruit is a great choice for a healthy snack. Bananas, pineapple and apple slices are usually available, with other fruits being offered when in season. To avoid added sugar, try choosing whole or cut-up fruit without any added syrup or jelly.
• Salads. Most convenience stores carry a wide range of salads, from leafy green varieties to small cups with cucumber, bean sprouts, seaweed, kimchi and more.
• Nuts. From almonds to mixed nuts, choose these if you’re looking for a snack that contains both fiber and protein.

Snacks for kids

The next time your child asks for something to eat at the convenience store, try one of the following options for a nutrient-dense snack that will also satisfy young taste buds.

• Raw veggies and dip snack cup. If you think your child doesn’t like vegetables, then try giving them this snack cup. While raw veggies may not win too many kids over on their own, the miso mayo dip has converted many a vegetable avoider into a fan. And before you think it’s only for kids, know that many adults love it too!
• Fruit and vegetable smoothies. If your child prefers sugary sodas or sweet drinks, try serving a fruit and vegetable smoothie instead. Simply select your smoothie from the freezer and blend it after purchase for a quick and antioxidant-rich drink that kids enjoy.
• Cheese sticks. If there’s one thing I’ve learned as a dietitian who works with children, it’s this: kids really love cheese. This is good news, as cheese is a great source of both calcium and protein, making it a wise choice for hungry kids. Convenience stores will typically have a few different kinds of cheese sticks, so make sure to opt for the plain option as some flavors like the smoked cheese varieties may not be as child friendly.
• Calbee Miino Snacks. Made from broad beans, this crispy snack is higher in protein and fiber compared to regular potato chips and tastes just as good. These are perfect for parents who are trying to grab a crowd-pleasing snack to feed their child’s friends before they come over – not that I’d know from experience or anything!

While it can be fun to occasionally indulge in less nutritious convenience store food, it’s a good idea to add in more healthy snacks for balance. The next time you find yourself reaching for a snack, remember the above suggestions to help satisfy your cravings while still honoring your health and well-being. Here’s to exploring new foods and turning the convenience store into your healthy eating ally!

Victoria Lindsay, MS, RD is a registered dietitian and nutrition consultant working at Tokyo Medical & Surgical Clinic and her Tokyo-based private practice. To get in touch, please visit https://www.victorialindsayrd.com/.

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