The Asian Diet by far has been enjoyed around the world in Asian restaurants and homes for many years in North America. The basics of the Asian foods which are plant based rather than animal proteins account for the lower cases of osteoporosis, heart disease and cancer amongst Asians. Similar to the Mediterranean diet the Asian diet is considered by research to be beneficial for weight control and healthy food ingredients.

A main staple of the Asian Diet is rice which makes up appoximately eighty percent of the calories in billions of Asians and is their main export to the world. At the bottom of they Asia Pyramid Diet in the diagram you can see that noodles and rice with other whole grains comprise this percentage followed by fruits, vegetables and nuts or seeds. There are 11.9 million Asian Americans living in the USA imported from over 50 different countries.

The mainstay or major components are vegetables and rice with some added proteins from soy like tofu or a chicken or meat addition. The ratio would be

Fruits Typically pineapple, banana, mango, pears, grapes.

Vegetables broccoli, bok choi, mustard greens, bamboo shoots, chili peppers, beans, green onions, radish, shitaki mushrooms.

Seeds and Nuts – Sesame, peanut, chestnut,
Noodles -The use of rice noodles, rice products and breads and grains with minimal processing.
Vegetable Oils =corn oil, peanut oil, and sesame oils are used in cooking.
Fish and ShellFish -Shrimp, clams, prawns, crabs,
Dairy – Dairy consumption is very low compared to the North American diet -soy is preferred.
Eggs and Poultry – Poultry is used more commonly than meat but in small quantities.
Meat – beef is used in small quantities as an ingredient instead of a major component.

Beverages: Saki Wine, green, black or white teas, water.

Spices- The flavors in Asian dishes are enhanced by the use of ginger, garlic, fenugreek, cumin, miso, black bean paste, teriyaki and soy sauces.

The Asian diet is very low in fat and is a significantly more healthy diet due to the low consumption of meat or animal protein. Beans are also used to a great extent in daily meals.
Try to incorporate asian healthy foods in your diet and follow the guide of the Asian Pyramid.

TAGS: Asian Diet, Asian Pyramid Diet, Healthy Diets, healthy asian foods, Asian foods.