Asian Diet Components

• The diet of Asian cultures is normally low in fat and high in unrefined carbohydrate.

• The Asian diet contains very little dairy products, even low-fat or non-fat choices, leaving no other options for calcium.

• The Indian diet is largely vegetarian and incorporates vegetables and fruits; dairy products, such as yogurt and butter; pulses such as chickpeas and lentils; rices; flat breads are made from whole grains or bean flour and a variety of nuts and seeds.

• Eastern Asia, namely China, Japan, Korea, and Thailand consume incorporate steamed, sauteed or raw vegetables and small portions of sauteed, grilled or fried meats, seafood, eggs and tofu. Meals usually contain rice or noodles in place of breads.

• Asian food often serves as both nourishment and medicine. The cuisines tend to focus on a balance between salty, sweet, sour and spicy flavors, as well as crunchy and soft textures.

• Asians tend to favor strong flavors, rich sauces and infused oils to dress their foods.

Mediterranean Diet Components

• Its apex health benefit promising reduction in risk of heart disease has earned the diet a place in many households.

• The eating style consists of an emphasis on whole grain carbohydrates (pasta, rice, cereals rather than refined sugar and processed carbohydrates like baked goods, snacks, etc.), plenty of fresh fruits such as pomegranates, grapes, citrus and figs and vegetables such as tomatoes, zucchini, olives, eggplant and squash, olive oil as the main source of fat, fish and poultry in moderation, and a limited amount of red meat.

• The Mediterranean diet favors simple meals with earthy, light flavors. The focus is on fresh, whole foods with minimal preparation. Fish, meats and vegetables are typically dressed and cooked in olive oil and garlic and herbs are used to add flavor, rather than salt or heavy sauces.