Follow these basic guidelines to experience the healthy, flavorful tradition of Asian cuisine for yourself.

Eat plant foods

Plant-based foods are the core of the Asian diet--animal foods are kept on the periphery. Common Asian plant foods are rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables (including sea vegetables), nuts, seeds, beans, various soy foods, other legumes, vegetable and nut oils, herbs and spices, and plant-based beverages including tea, wine and beer. Fruits and vegetables should be used in abundance. Try some fruits and vegetables common to Asian cuisine that you may not normally eat, such as guava, kumquats, mango, bamboo shoots, bok choy or eggplant.

To maximize the nutrients and fiber contributed by these foods, stick to foods with minimal processing. For example, if you're making an Asian-style stir-fry, have it over brown rice instead of white. Think whole grains.

Limit fat

Keep fat intake low. The healthy Asian diet is typically low in both saturated and total fat. Use small amounts of vegetable oil if you need to. The Mediterranean diet, well regarded for its health benefits, is also low in saturated fat but not necessarily low in total fat. Further research needs to be done to determine if additional health benefits will result from following the low-fat Asian diet.

Eat fish (if you want to)

Current research suggests that weekly consumption of low to moderate amounts of fish is compatible with excellent health. Fish is still considered an optional component of the Asian diet, however, because there are wide variations in consumption of fish and seafood, mostly depending on accessibility to the sea.

Eat a little poultry and eggs, and even less red meat

Think of poultry and meat as a condiment--just add a little for flavor. Generations of Asian cooks have learned the art of developing healthy, flavorful recipes based on plant foods. Meats and other animal foods are consumed in very small amounts, if at all. Experiment with the many different Asian seasonings and spices to add interesting flavor to your plant-based dishes.

Drink tea

Recent research on black and green tea, with their various antioxidants, suggests that this Asian tradition may contribute to the low rates of certain chronic diseases in the region.

Drink wine, beer and other alcoholic beverages--in moderation

Japan and other Asian countries consume alcoholic beverages on a moderate basis. Experimental research, as well as research on the Mediterranean diet, suggest that this may be a healthy Asian habit. Of course, alcoholic beverages are considered optional in Asian-style diets, and you should make your own personal decision about alcohol consumption.

Be active

Although not a diet-related factor, regular physical activity may also contribute to the high adult-life expectancy and low chronic-disease rates found in many parts of Asia.

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