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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.

Return to Cultural Variations

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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