Asian diet

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What is the Asian diet?

The Asian diet is an ancient and time honored way of eating. For thousands of years people of the Asian world have eaten a diet based on plant foods such as rice, vegetables, and fresh fruits. Unlike Western diets, meat is rarely the main dish of any meal but rather an accent and flavor compliment. Fish is often eaten in main courses.

In many Asian cultures diet is closely related to religious practices and tradition. It is an extremely healthful diet. Asian populations who have access to a sufficient variety of traditional foods are some of the healthiest and longest lived people on Earth. Many chronic illnesses that plague Western cultures such as heart disease, cancer, and obesity occur rarely in these cultures.

What are the Origins of the Asian diet?

In general, the Asian diet is not measured and does not include exact portion sizes, but rather guidelines for what should be eaten daily, weekly, and monthly. Rather than prohibitions and prescriptions, the Asian diet suggests balance. The typical daily calorie content is approximately 1200 to 1400.

Suggested daily foods include:

• Grains and Breads: Grains form the basis of the Asian diet. Rice is the predominant grain and is eaten daily. Other grains include noodles, corn, millet, and bread. Also included in this category are potatoes and cereals.
• Vegetables: Many fresh vegetables are eaten daily and in large quantities. There are many vegetables to be enjoyed following the Asian diet such as carrots, cabbage, green leafy vegetables, onions, sprouts, and many others. Vegetables provide necessary daily vitamins and fiber.
• Fruit: Many fruits are used as flavoring, ingredients, deserts, and enjoyed raw. Eating a variety of fruits insures proper vitamin and minerals in the diet.
• Nuts and Legumes: In the Asian diet, nuts and legumes or beans provide the primary source of protein. Soy beans in many forms such as tofu, soy milk, and soy flour are used almost daily. Nuts and seeds also play a vital role in the diet providing necessary protein and minerals. Tofu, nuts, seeds and beans are used in soups, salads, main dishes and even deserts.
• Vegetable Oils: Essential fats come from the vegetable oils used in cooking. Some of the oils used are high is saturated fat and are a very small part of the Asian diet used primarily for cooking.
• Optional Daily Foods: Daily products that could be consumed daily are dairy products and fish. Dairy products are not a part of most Asian diets. If dairy is included on a daily diet it should be low fat and eaten in moderation.

Fish is a staple in many Asian diets and eaten very little in others. Geography has historically determined whether or not fish is in the diet. Fish is a very healthy food linked with the prevention of chronic diseases such as heart disease and cancer.

Suggested weekly foods include:

• Sweets: Sweets are eaten rarely in the Asian diet as a treat. They are high in sugar and usually high in fat. Fruit is an excellent substitute for high fat and high sugar deserts.
• Poultry and Eggs: Eggs, chicken , and turkey are used weekly as ingredients to main dishes.

Suggested monthly foods include:

• Red Meat: Meat is eaten very sparingly in the Asian diet. It may be eaten a few times a monthly or more frequently if in small servings.

Diana My Tran in her book, The Asian Diet, provides 18 days of menus. Her interpretation of the Asian diet is influenced by her Vietnamese heritage, but it incorporates recipes and flavors from many other Asian cuisines. Her diet plan encourages a diet rich in fruits and vegetables. Grains such as rice and cereal are eaten daily and at most meals. Meat is offered in the daily recipes, but a vegetarian option is also included. Her plan recommends an ounce of cereal or rice along with fruit and coffee or tea for breakfast. Lunch options are lighter meals including grain, protein (either meat or tofu dishes), vegetables, and tea. The plan presents one snack a day, usually fruit. Dinner is the largest meal of the day and it includes grain, meat, vegetables and fruit-based desert. Her meal plan provide 1300–1400 calories per day.

Eating the Asian way, according to Tran, involves the benefits of fresh fruits and vegetables and uses vivid flavors and spices to enhance the eating experience. Asian eating uses vegetables, broths, and spices to make the calories filling so that eating few calories is still very satisfying.

Merits of traditional Asian diets

	Staple foods	Merits of diet
Cambodian	Rice	Low in fat
	Fish	Low in sugar
	Tea
Chinese	Rice	Reduces risk for heart
	Vegetables	disease and certain
	Green Tea	cancers
Filipino	Rice	Reduces risk for heart
	Vegetables	disease and cancers
	Seafood
	Fruit
Hmong	Rice	Low in fat
	Vegetables	Low in sugar
	Meat
	Fish
Asian Indian	Cereals	Low in fat
	Rice	Low in sugar
	Vegetables
Laotian	Rice	Low in fat
	Vegetables	Low in sugar
	Fish
Vietnamese	Rice	Low in fat
	Fish	Low in sugar
	Fruit

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