The Traditional Asian Diet Menu & Nutrition

Sample Menu

Here’s a typical 1,500-calorie day of meals on the Asian diet, provided by Oldways:

Breakfast:

Chinese scrambled eggs—

1 egg

¼ cup crumbled tofu

½ cup spinach

½ tbsp. oil

½ tsp. low-sodium soy sauce

Sprinkle of fresh chopped chives and black pepper

Snack

1/8 cup almonds

Lunch

2 Vietnamese Kale Spring Rolls (Kale leaves stuffed and rolled with):

2 large shrimp

1/8 cup vermicelli noodles

½ cup bean sprouts

¼ avocado

¼ chopped tomato

1 tbsp. fresh basil

1 tbsp. fresh mint

1 tbsp. peanut sauce for dipping

1 cup Tom Yum Gum Soup

½ cup fresh pineapple

Water with fruit juice

Dinner

1 cup vegetable curry (carrots, cauliflower, beans, peppers, onions, spices, and cashews)

½ cup Basmati brown rice

1 cup steamed bok choy

¼ piece naan bread

1 small pear

12 oz. can of beer to drink (optional)

Snack

¼ cup steamed edamame

Nutrition

Here’s a breakdown of the nutritional content of a day’s meals on a typical Asian diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Because this diet is highly individualized, your actual intake will vary. Diet figures were supplied by Oldways.

Traditional Asian Diet Recommended
Calories 1,588 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 33% 20%-35%
     Saturated 6% Less than 10%
     Trans 0% N/A
Total Carbohydrates 50% 45%-65%
     Sugars
(total except as noted)
20% N/A
Fiber 31 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 16% 10%-35%
Sodium 967 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,934 mg. At least 4,700 mg.
Calcium 717 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 1.9 mcg. 2.4 mcg.
Vitamin D 23 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Angela Haupt | December 13, 2013

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