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Asian Diet Pyramid

The Oldways Preservation and Exchange Trust has come up with a food pyramid called The Asian Diet Pyramid.

The Asian Diet Pyramid represents a healthy diet. People who mainly eat Asian food are very healthy and have a low rate of chronic diseases, common in Western countries. Plant food constitutes the main body of the Asian food and rice provides around 25-80% of the calories in the daily diet. The Asian diet has a moderate amount of animal products and a great variety of food, all very healthy. A general guideline of the food pyramid is listed below.

Daily servings of:
Rice, Noodles, Breads, Millet, Corn and other Whole Grains
Fruits
Legumes, Beans, Seeds and Nuts
Vegetables
Optional daily servings of:
Fish and Shellfish or Dairy
Weekly servings of:
Eggs and Poultry
Sweets
Monthly servings of:
Pork or Red meat
Drink 6 glasses of water or tea everyday to assure good health.
If you’re an adult, it’s OK to drink alcohol (sake, wine or beer), as long as your alcohol intake is moderate and with meals. Consumption should be avoided during pregnancy and whenever you put yourself and others at risk.
Do some form of exercise everyday! Go for a walk, clean up your house, do some Yoga or Thai Chi.

asian_diet_pyramid

The Asian Food Diet Pyramid consists of 8 mini-pyramids. You should eat a variety of foods from theses 8 mini-pyramids. Below is an example of foods that you can choose from:

Daily servings of :

1. Rice, Noodles, Breads, Millet, Corn and other Whole Grains

2. Fruits
Pineapple, Bananas, Mangos, Tangerines, Watermelon, Grapes, Pears

3. Legumes, Beans, Seeds and Nuts
Soybeans, Peanuts, Dried Beans, Edamame Beans, Miso, Tofu

4. Vegetables
Carrots, Broccoli, Mushrooms, Bok Choy, Cabbage, Bamboo Shoots, Chilis, Bean Sprouts, Scallions, Leafy Greens, Peppers

Optional daily servings of:

5. Fish and Shellfish or Dairy

Weekly servings of:

6. Eggs and Poultry

7. Sweets
Ice Cream, Sorbets

Monthly servings of:

8. Pork or Red Meat