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Asian Food Pyramid & Picture of Food Pyramid
Picture of The Asian Food Pyramid & Info
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The Asian Food Pyramid was developed by the non-profit organization, Oldways Preservation and Exchange Trust of Cambridge, Massachusetts to depict the traditional diet of Asian culture and its health impact on the Asian society.
The USDA Pyramid and the Asian Food Pyramid share many similarities. Both pyramids encourage a nutritional diet utilizing ample amounts of grain products, as well as plentiful daily servings of vegetables and fruits. The Asian Food Pyramid specifically separates plant food selections and animal food selections.
As the picture of the Asian Food Pyramid illustrates below, rice is a main staple in the Asian diet, accounting for one-fourth to three-fourths of the daily calorie intake in this culture. Alcoholic beverages are encouraged in moderation.
Physical activity is also encouraged, and goes hand in hand with any healthy diet plan and should be a part of everyone's daily routine - not just the dieter's.
Over the years, the Asian diet has become westernized, thus attributing to heart disease, cancer and other health concerns that currently afflict the Western World perhaps lending emphasis to the saying, " We are what we eat."
The Food Groups and recommended servings of the Asian Pyramid include:
- Meat should be enjoyed monthly.
- Sweets, Eggs & Poultry can be enjoyed weekly.
- Fish, Shellfish, Dairy foods are optional and can be enjoyed daily.
- Vegetable Oils can be enjoyed daily.
- Fruits can be included in the daily diet.
- Legumes, Nuts, Seeds can be part of the daily diet.
- Vegetables should be included in the daily diet.
In addition the following foods should be part of the daily diet: rice, products of rice, noodles, bread, millet, corn, grains, tea, Sake, beer and other alcoholic spirits.
The Asian Food Pyramid encourages healthy foods. In the Western Food Pyramid, grains comprise the bulk servings recommended in the daily diet. Therefore, because the Asian Food Pyramid is built on whole grains, it is a sensible and healthy eating plan.
Picture of Asian Food Pyramid
The Asian Pyramid also places the emphasis on the white meats - poultry and shellfish. Other meats are suggested on a monthly basis. Red meat is one of the culprits of the Western Food Pyramid as too much serves to clog arteries and trigger heart and circulatory issues in many individuals. Even where poultry and eggs are concerned, the Asian Pyramid suggests serving these foods only once per week. Fish is suggested as the animal protein to be consumed as a daily option in the diet.
Fruits, nuts, legumes, beans, sunflower seeds, pumpkin seeds, sesame seeds, poppy seeds, and vegetables are recommended for daily consumption.
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Example of Daily Menu for the Asian Food Pyramid Based on 2,000 Calories
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Meals |
Food Recommendations |
Serving Size |
Calorie Content |
| Breakfast | |||
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Egg |
Weekly for the eggs & the remaining food choices are recommended or optional for daily consumption. |
1 boiled egg |
80 |
| AM Snack |
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| Apple |
Daily |
1 fresh small apple |
80 |
| Lunch |
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Fish |
All are recommended daily foods. |
3 ounces of fish high in Omega 3 oil |
150 |
| PM Snack |
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| Watermelon |
Daily |
1 cup of cubed watermelon or any variety of melon |
50 |
| Dinner |
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Beans |
All are recommended daily foods. |
1 cup of beans, any variety except green beans |
120 |
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Total Calories |
2000 |
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Diet Articles Related to the Food Pyramid
Food Pyramid for Over 3,000 Calories
The Dieter's Food Pyramid
Click for Question 1 Answers & a Picture of a Diet Food Pyramid
Click for Question 3 Answers - Includes 2 Comparison Diets From the Food Pyramid
The Pyramid Diet Index
Picture of Food Pyramid Containing Maximum Daily Servings - 1,810 Calories
Picture of Food Pyramid Containing Maximum Daily Servings - 3,590 Calories
