Here’s a typical 1,500-calorie day of meals on the Asian diet, provided by Oldways:
Chinese scrambled eggs—
¼ cup crumbled tofu
½ cup spinach
½ tbsp. oil
½ tsp. low-sodium soy sauce
Sprinkle of fresh chopped chives and black pepper
1/8 cup almonds
2 Vietnamese Kale Spring Rolls (Kale leaves stuffed and rolled with):
2 large shrimp
1/8 cup vermicelli noodles
½ cup bean sprouts
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
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)
¼ cup steamed edamame
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|
|Saturated||6%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||967 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||3,934 mg.||At least 4,700 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 05, 2013
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