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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
Food Pyramid for Over 3,000 Calories