Irish Japanese chef and nutritionist Dan Martin, 33, was born in rural Gifu Prefecture, and spent his childhood and teenage years in England. After developing his culinary skills at restaurants in the U.K. and Europe, he moved back to Japan in 2020 and established Sankaku Nutrition, a personal chef and nutritionist service for Tokyo’s international community.
1. How did you end up as a personal chef for Tokyo’s international community? My wife and I lived in Hakuba, Nagano Prefecture, where I worked as a chef. After having our first child, we moved to her hometown in Saitama, just outside of Tokyo, to get help from her family. From there, I could also offer my culinary and nutrition services to Tokyo's expatriate community.
2. What does an average work day look like? I tailor menus to fit my clients’ health goals, dietary needs and tastes. Once the menu is finalized, I cook the meals in their home while they're busy with work. The prepared meals are then stored in their refrigerator, providing them with convenient and nutritious options throughout the week, whilst freeing up their time for other endeavors.
3. Were you always interested in health and nutrition? At first, I was all about food and cooking, not so much nutrition. Then, in my early 20s, a friend suggested studying nutrition. It was like a light bulb went off and I decided to get my degree in the field. I'll admit, I haven't always been the best at taking care of my health, but now that I'm a dad, looking after my health and my family’s well-being is my number one focus.
4. What are you hoping to achieve with Sankaku Nutrition? I want as many people as possible to eat healthier food while enjoying it. This summer I’ll be hosting cooking classes in Tokyo, and I have plans to branch out to online platforms, too. Also, I’ve always dreamed of having a restaurant, so let’s see what the future holds.
5. Where did the name “Sankaku Nutrition” come from? It's a bit abstract, but I wanted a distinctive name. “Sankaku” means triangle in Japanese, and I wanted to focus my company on three key aspects of nutrition: gut health, energy balance and sleep hygiene.
6. What are the most important things to consider when creating a nutrition plan with your clients? I consider two main factors: the macro and micronutrient composition of each meal, which is important when considering my client’s health status and goals, and the taste. Taste is crucial because if someone doesn't enjoy their meals, they won't stick to the nutrition plan long-term. My role is to create meals that are both delicious and highly nourishing.
7. Your food often honors the principles of the Mediterranean diet. Can you explain what that means? The Mediterranean diet is one of the most rigorously studied diets and is associated with numerous improved health outcomes. Although the foods in the diet vary over the different Mediterranean regions, overall the diet emphasizes a diet high in healthy fats, mainly attributed to the consumption of extra virgin olive oil, nuts, seeds and oily fish, and high consumption of whole grains, fruits and vegetables. While meat and dairy are consumed in moderation.
8. Does your mixed heritage in any way influence the food you provide? Yeah, I guess so. I’m happy to cook both Western and Eastern food, which keeps everyone happy, especially in mixed Japanese and Western households. Also, I wouldn't shy away from putting a little miso paste in a Guinness stew.
9. What are some of the go-to nutritious meals you cook for clients? In colder months, dishes like curries, soups and stews offer a great way to pack nutrients into one dish, while also making it easy to sneak in plenty of vegetables, which is perfect for picky eaters. During warmer months, I love putting together vibrant and colorful salads using whole grains, nuts, legumes and summer veggies, all tossed in a flavorful extra virgin olive oil-based dressing.
10. Do you tend to stick to local produce, or do you find yourself sourcing ingredients at specialist or imported goods stores? I often use a combination of local and specialized ingredients. Since some Western ingredients are not available in Japanese supermarkets, I rely on specialty stores and online sites like Amazon to source what I need.
11. What are your pro tips for shopping for healthy food in Tokyo? Be prepared. Plan your meals for the week and make a detailed shopping list, using the internet or recipe books for inspiration if needed. Focus on minimally processed foods and as much variety as possible. To keep costs down when buying vegetables and fruit, consider buying frozen — they're often cheaper and just as nutritious as fresh ones. For legumes and whole grains, buy dried from online sites like Amazon and iHerb, and cook them in large batches to freeze for a convenient source of protein, fiber and complex carbohydrates.
12. Do you think it’s difficult for people to eat healthily in Tokyo, especially if they don’t speak fluent Japanese? If they have just moved from overseas, the grocery stores can be daunting and confusing, the home kitchens are not what they are used to and it’s one of the easiest places in the world to get a fast meal. It’s a recipe for struggle.
13. Has the rise of fast-food chains and convenience eating caused an uptick in poor dietary choices and, as a result, negative health conditions? Yes. Our immediate food environment is associated with our health outcomes, and data shows this. A study in Japan demonstrated that an increased number of fast-food outlets was associated with an increased risk of Type 2 diabetes and obesity, and higher convenience store density was associated with a higher risk of obesity.
14. Are there any “healthy” or “healthier” fast-food options in Tokyo? There are a couple of salad bars dotted around Tokyo; chains like Crisp Salad Works and Green Brothers come to mind. But I think there’s plenty of room for more options, especially when it comes to eating a healthy vegetarian meal.
15. What are the top three foodstuffs you recommend avoiding? I prioritize nutrition by emphasizing better food choices rather than avoidance. However, three foodstuffs often linked to negative health outcomes are ultra-processed foods, foods high in added sugars like sugary beverages, and deep-fried foods. These foods when consumed too frequently are associated with various chronic diseases, metabolic disorders and poorer overall health.
16. What are the top three foodstuffs you recommend people eat plenty of? Eat more fiber; it supports gut health and boosts the population and diversity of good gut bacteria, regulates digestion, and helps to control blood sugar and cholesterol levels — yet up to 95% of people don't meet the recommended 30-gram daily intake. You can find fiber in fruits (especially berries), veggies (especially dark leafy greens), whole grains, legumes, nuts and seeds. Add omega-3 fats into your diet for inflammation reduction, heart and brain support, and potential defense against cognitive diseases. You can get them from oily fish, like sardines, salmon and mackerel, or plant-based foods like flaxseeds, chia seeds and walnuts.
And although it’s not a foodstuff, prioritize sleep. It impacts food choices, metabolism and nearly all other biological functions. Try the 10-3-2-1-0 method: 10 hours before bed, no caffeine; three hours before, no food or alcohol; two hours before, no work; one hour before, no screens; and zero times hitting the snooze button. Also, if you can, have a regular bedtime.
17. When it comes to diet, people often want to reinvent the wheel or start from scratch. But how can slight tweaks in your food intake positively benefit your life? Long-term sustainability is the key factor to any diet, so focus on small, sustainable changes that can lead to significant health benefits when compounded. For example, swapping refined grains for whole grains in a meal can double or even triple the fiber intake of that meal instantly, so start with manageable steps to avoid feeling overwhelmed.
18. How can people make better dietary choices? How much of it is mind over matter? Willpower plays a role, but we eat what we see, so make nutritious options more accessible in your home. Place less healthy snacks out of sight and position a fruit bowl on the dining table with nuts and seeds nearby. Additionally, schedule a day for cooking and freezing nutritious meals for future convenience and better eating habits.
19. What do you think about cheat days, or casting your nutrition plan aside at the weekend? I dislike the term “cheat days” as it fosters guilt, an unhealthy emotion regarding food. I believe we should enjoy our favorite foods in moderation within an overall well-balanced diet. What you predominantly eat determines your health, not occasional indulgences.
20. Do you think Tokyo, and Japan in general, should be doing more to encourage people to eat more healthily? Yes, Tokyo and Japan could benefit from doing more to encourage healthier eating habits. Despite Japan's rich culinary heritage, focused on balanced and nutritious foods, there is a growing trend toward Westernized diets with a high intake of ultra-processed and convenience foods. By promoting traditional diets rich in vegetables, fermented foods, plant-based proteins, and oily fish, alongside modern public health initiatives and education on nutrition, Japan can help combat the influence of less healthy food trends and support the well-being of its population.
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