mustard, and aniseed. Fruit and vegetables comprise
the majority of the diet. Much of India practices Hin-
duism. For the Hindu, the cow is a sacred symbol and
is never eaten. For this reason beef is rarely found in
Indian cuisine. Most of theproteincontent in the diet
comes from dairy products, legumes, and nuts. Rice is
also a staple of the Indian diet.OriginsIn general, the Asian diet is not measured and
does not include exact portion sizes, but rather guide-
lines for what should be eaten daily, weekly, and
monthly. Rather than prohibitions and prescriptions,
the Asian diet suggests balance. The typical daily cal-
orie content is approximately 1200 to 1400.
Suggested daily foods include :
Grains and Breads: Grains form the basis of the
Asian diet. Rice is the predominant grain and is
eaten daily. Other grains include noodles, corn, mil-
let, and bread. Also included in this category are
potatoes and cereals.
Vegetables: Many fresh vegetables are eaten daily
and in large quantities. There are many vegetables
to be enjoyed following the Asian diet such as car-
rots, cabbage, green leafy vegetables, onions,
sprouts, and many others. Vegetables provide neces-
sary daily vitamins and fiber.
Fruit: Many fruits are used as flavoring, ingredients,
deserts, and enjoyed raw. Eating a variety of fruits
insures proper vitamin and minerals in the diet.
Nuts and Legumes: In the Asian diet, nuts and
legumes or beans provide the primary source of pro-
tein. Soy beans in many forms such as tofu, soy milk,
and soy flour are used almost daily. Nuts and seeds
also play a vital role in the diet providing necessary
protein and minerals. Tofu, nuts, seeds and beans are
used in soups, salads, main dishes and even deserts.
Vegetable Oils: Essential fats come from the vegeta-
ble oils used in cooking. Some of the oils used are
high is saturated fat and are a very small part of the
Asian diet used primarily for cooking.
Optional Daily Foods: Daily products that could be
consumed daily are dairy products and fish. Dairy
products are not a part of most Asian diets. If dairy is
included on a daily diet it should be low fat and eaten
in moderation.
Fish is a staple in many Asian diets and eaten very
little in others. Geography has historically determined
whether or not fish is in the diet. Fish is a very healthyfood linked with the prevention of chronic diseases
such as heart disease and cancer.
Suggested weekly foods include:
Sweets: Sweets are eaten rarely in the Asian diet as a
treat. They are high in sugar and usually high in fat.
Fruit is an excellent substitute for high fat and high
sugar deserts.
Poultry and Eggs: Eggs, chicken , and turkey are
used weekly as ingredients to main dishes.
Suggested monthly foods include:
Red Meat: Meat is eaten very sparingly in the Asian
diet. It may be eaten a few times a monthly or more
frequently if in small servings.
Diana My Tran in her book,The Asian Diet,
provides 18 days of menus. Her interpretation of the
Asian diet is influenced by her Vietnamese heritage,
but it incorporates recipes and flavors from many
other Asian cuisines. Her diet plan encourages a diet
rich in fruits and vegetables. Grains such as rice and
cereal are eaten daily and at most meals. Meat is
offered in the daily recipes, but a vegetarian option is
also included. Her plan recommends an ounce of
cereal or rice along with fruit and coffee or tea for
breakfast. Lunch options are lighter meals including
grain, protein (either meat or tofu dishes), vegetables,
and tea. The plan presents one snack a day, usually
fruit. Dinner is the largest meal of the day and it
includes grain, meat, vegetables and fruit-based des-
ert. Her meal plan provide 1300–1400 calories per day.
Eating the Asian way, according to Tran, involves
the benefits of fresh fruits and vegetables and uses
vivid flavors and spices to enhance the eating experi-
ence. Asian eating uses vegetables, broths, and spices
to make the calories filling so that eating few calories is
still very satisfying.Function
Asian diets are influenced by culture,religion, and
agriculture. Research has shown that this way of eat-
ing is extremely healthful. Low in fat, high infiberand
full of fresh fruits and vegetables, many believe it is the
secret to a long and healthy life.
By eating a diet that is predominantly plant-
based, the calories are low. The spices and manner of
cooking provide the palate with a stimulating eating
experience and help the dieter feel satisfied.Benefits
Countries that eat a traditional Asian diet have
lower rates of many illnesses that plague the WesternAsian diet