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Cultural Variations - Asian American Diet
These
are just some examples of the kinds of foods that may be found in
an Asian American diet. If you eat mainly from the USDA food pyramid,
you may not have tried some of them. One of the keys to successful
weight loss is keeping boredom out of your diet. Make something new
tonight using ingredients from below that you haven't tried before.
| Fats
and Oils |
Eat
sparingly - butter, coconut milk, corn oil, peanut oil, sesame oil, soybean
oil |
| Sweets |
Eat
sparingly - sugar, honey, syrups, pastries, cookies |
| Milk,
Yogurt, and Cheese |
Choose
nonfat or lowfat cow's milk and soybean milk |
| Meat,
Poultry, Fish, and Eggs |
Choose
lower fat servings of: beef, lamb, pork, chicken, quail, duck, fish, shellfish
and eggs (chicken, duck, quail). |
|
Dry Beans, Nuts, and Seeds |
Eat a variety of beans and peas (soybeans, mung, bean paste, broad, red,
white beans, and split peas). Eat nuts (almonds, betel nuts, cashews,
chestnuts, peanuts, walnuts) and seeds (sesame, watermelon) in moderation
because of their high fat content. |
| Fruit |
All
fruits - including: apples, carambola, Chinese banana, dates, figs, guava,
kumquats, mango, muskmelon, orange, papaya, persimmon, pomegranates, tangerines
and watermelon. Limit avocado and coconut. Both are high in fat. |
| Vegetables |
All
vegetables - including: amaranth, asparagus, bamboo shoots, mushrooms,
bok choy, broccoli, cabbage, celery, eggplant, garlic, ginger, lotus root,
mustard greens, okra, onions, potatoes, spinach, taro, tomatoes, turnip,
watercress, yams |
Grains - Bread, Cereal, Rice,
and Pasta |
All
whole grains - including: buckwheat, millet, rice, corn, wheat, sorghum,
tapioca and noodles. |
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