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Asian Food Pyramid & Picture of Food Pyramid

Article by Diet Bites


This recommended healthy eating plan was developed by the non-profit organization, Oldways Preservation and Exchange Trust of Cambridge, Massachusetts to depict the traditional diet of the Asian culture and its health impact on their society.

Subtle Differences, Both Health Conscious

The USDA Pyramid and this one share many similarities. Both encourage a nutritional diet utilizing ample amounts of grain products, as well as plentiful daily servings of vegetables and fruits. The Asian version specifically separates plant food selections and animal food selections which we feel is an excellent decision. Plants don't contain the potentially harmful cholesterol and fatty acids that can damage the human body over time as is the situation when animal food sources are involved.

As the picture illustrates below, rice is a main staple in this 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."

Picture of Asian Food Pyramid

The Food Groups, Recommended Servings Based on This Module


- 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 module, grains comprise the bulk servings recommended in the daily diet. Therefore, because the Asian module is built upon whole grains, it is a sensible and healthy eating plan.

It also places the emphasis on the white meats - poultry and shellfish which have shown in numerous health studies to be kinder to the body than red meats. They are one of the culprits of the Western eating plan 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 Food 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.

Consumption of other varieties of meats are suggested on a monthly basis.

Fruits, nuts, legumes, beans, sunflower seeds, pumpkin seeds, sesame seeds, poppy seeds, and vegetables are recommended for daily consumption.

Example of Daily Menu for the Asian Food Pyramid Based on 2,000 Calories

Meals

Food Recommendations

Serving Size

Calorie Content

Breakfast      

Egg
Toast
Rice
Milk
Banana
Grape Juice

Weekly for the eggs & the remaining food choices are recommended or optional for daily consumption.

1 boiled egg
1 slice of whole grain toast with smear of margarine
1/2 cup of warm rice + spoon of sugar
1 cup of milk
1 small banana
1 cup of grape juice

80
80
120
160
80
150

AM Snack

 

 

 

Apple

Daily

1 fresh small apple

80

Lunch

 

 

 

Fish
Noodles
Carrots & Peas
Bread

All are recommended daily foods.

3 ounces of fish high in Omega 3 oil
1 cup of noodles
1 cup of sliced, boiled carrots & peas
1 slice of whole grain toast with smear of margarine

150
190
70
80

PM Snack

 

 

 

Watermelon

Daily

1 cup of cubed watermelon or any variety of melon

50

Dinner

 

 

 

Beans
Rice
Corn
Broccoli
Bread
Beer

All are recommended daily foods.

1 cup of beans, any variety except green beans
1 cup of rice, steamed
1 cup of corn kernels
1 cup of broccoli
1 slice of whole grain toast with smear of margarine
 
8 ounces of regular beer 

120
200
130
30
80
150

Total Calories

2000

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