Asian Diet

What is Asian Diet?

There actually isn’t a single Asian diet, as there is a tremendous amount of variety in diets across Asia, which is made up of more 40 countries. However, common traits do exist. Working with the Cornell-China-Oxford Project on Nutrition, Health and Environment, Oldways, a food and nutrition education nonprofit in Boston, developed a consumer-friendly Asian Heritage Diet pyramid that revolves around the daily consumption of vegetables, fruits, nuts, seeds, legumes and whole grains (such as brown rice, millet and buckwheat soba). The diet recommends proteins like soy, fish and shellfish. Dairy, eggs, poultry and healthy oils should be eaten less frequently. Red meat and surgary desserts should be eaten infrequently. The pyramid also calls for six glasses of water or tea each day; sake, wine and beer are OK in moderation. Remember to stay physically active, and you’re set.

Pros & Cons

  • Diverse foods and flavors
  • Filling
  • If you don’t like rice and noodles, forget it
  • It’s moderately pricey

How does Asian Diet work?

Since there’s no one Asian diet, you have plenty of latitude in developing your eating regimen. There are certain types of foods, of course, that you’ll want to eat more of. Here are some tips for getting started:

  • Ramp up your consumption of fruits and veggies . Vegetables should be at the center of your plate. Eat plenty of whole grains, such as brown rice, black rice, millet, buckwheat noodles and whole-wheat breads like chapatti, a flatbread often made with whole wheat
  • Consume nuts and legumes.
  • Eat proteins like soy, fish and shellfish – and think of meat as a garnish instead of the centerpiece of the meal.
  • Drink six glasses of water or tea every day, and consume sake, wine or beer in moderation
  • Eat mindfully. Savor and appreciate the flavors of your food. And pay attention to when you feel full.

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