Traditional Asian diets are as varied as the Asian continent is large. Although each country and region has distinct flavors and cooking styles, there are many unifying characteristics: plenty of vegetables, strong spices, rice and noodles, seafood, and soy products.
In traditional Asian cultures, people enjoy food with gratitude, rather than multitasking. Be present, savor flavors, and honor your body’s fullness cues.
Though the sauces and seasonings vary, traditional Asian diets all have one thing in common—vegetables play a central role at every meal.
Meat is consumed in small portions per meal—just enough for a boost of protein and flavor. Fish and seafood are more commonly eaten than meat in many coastal communities.
Soy foods such as tofu, edamame, or tempeh are enjoyed by all, not just vegetarians. Try replacing one meat-based meal with one soy-based meal each week.
Our bodies can confuse thirst for hunger. Start your meals with a cup of broth-based soup. This practice is believed to improve digestion and control appetite.
Science has shown many health benefits of tea, especially green tea, such as lower risk of obesity and chronic disease. Pass on any added cream or sugar.
Put away your phone; turn off the TV. Every meal is an opportunity to bond with friends and family and to enjoy good food and companionship.
A healthy lifestyle is about more than food. Traditional Asian exercises such as Tai Chi or yoga offer physical activity for building strength and flexibility.
Eat moderate portions, daily to weekly
Eat often, at least twice a week
Base every meal on these foods
Eat less often
© 2018 Oldways. All rights reserved. Illustration by George Middleton www.oldwayspt.org
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Check out our glossary to get familiar with common foods in the Asian Diet
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Whether you flavor familiar foods with Asian spices or experiment with less familiar ingredients from an Asian market, there are plenty of delicious choices. Check out our Asian Foods and Flavors for more information about the flavors of Asian foods and how frequently to eat them.
Curious how the Asian Heritage Diet came to be?
Although nutrition research has historically been Eurocentric, emerging studies highlight the health benefits of traditional Asian Heritage Diets and of culturally tailored nutrition programming.
