Asian Food Pyramid

Posted on 05. Jan, 2010 by admin in

Editor’s Note: A note of thanks to Professor Michael Pardus, Chef/Instructor from the Culinary Institute of America who was our culinary consultant, recipe editor as well as creator of the Asian Food Pyramid.

Click on the Countries in the Map for Asian Foods

We bring to you the Asian version of the new USDA food pyramid. Click on the countries below to view Asian foods according to the new food pyramid.

Burmese
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Barley Black Sticky Rice Brown Rice White Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Bok Choy Carrots Maize Pumpkin Spinach Sweet Potatoes Water Lily Plants Water Spinach	Bananas Lychees Mangos Pineapples Pomelo	(Not typical in Burmese cuisine – calcium is supplied by leafy greens)	Chicken PorkChickpea curd (similar to tofu) Chickpeas and chickpea flour Peanuts Sesame seeds River Catfish	Cooking Oils (Minimal) Corn oil Peanut oilSugars & Sweets Minimal, not often used
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Cambodian
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Black Sticky Rice Brown Rice White Rice White Sticky Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Bok Choy Carrots Mustard Greens Napa Cabbage Onions Pumpkin Sweet Potato Water Spinach	Bananas Mangos Papayas Pineapples Star Fruit Tamarind	(Milk is not a primary source of nutrition in much of South East Asia)Sweet Condensed Milk	Beef Chicken Duck PorkMung Beans Red Beans Elephant Fish Mud Fish	Cooking Oils Peanut oil Soybean oilSugars & Sweets Cane sugar Palm sugar
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Chinese
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Brown rice Millet Sorghum Wheat grains or noodles White rice	Mix of dark yellow, orange, red and dark green leafy vegetables Bok Choy Carrots Chinese Broccoli Mustard Greens Napa Cabbage Pumpkin Summer squash Sweet potatoes Winter squash	Apples Peaches Pears Persimmons Plums Watermelon	Milk Powder Whole Milk	Chicken Duck Lamb PorkMung Beans Soy Beans (fermented) Flounder Carp	Cooking Oils Peanut Oil Soybean OilSugars & Sweets Sparingly used in traditional cooking
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Filipino
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Rice Sago (used as a staple starch)	Mix of dark yellow, orange, red and dark green leafy vegetables Bok Choy Carrots Mustard Greens Napa Cabbage Pumpkin Tomatoes Spinach Sweet Potatoes	Bananas Jackfruit Kalamansi Mangos Papayas Pineapples Plantains Star Fruit Tamarind	Butter Goats Milk Cheese	Beef Chicken Pork QuaiChickpeas Peanuts Bangus (milk fish) Mackeral Tuna	Cooking Oils Coconut Oil Peanut Oil Palm OilSugars & Sweets Cane Sugar Molasses Raw Sugar
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Hawaiian
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Corn	Mix of dark yellow, orange, red and dark green leafy vegetables Beats Kai Choy Lettuce Ong Choy Red Bell Peppers Spinach Tomatoes	Bananas Mangos Mangosteens Oranges Papayas Pineapples	Sour Cream American Style Cheeses	Beef Chicken PorkFilipino Long Beans Soy Beans Opah Onaga	Cooking Oils Macadamia Nut Oil Peanut oilSugars & Sweets Cane Sugar
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Indian
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Barley Cracked Wheat Millet Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Cabbage Carrots Cauliflower Drumstick Leaves Green & Red Spinach Methi Leaves Pumpkin Tomatoes	Apples Bananas Guavas Indian Plums Mangos Papayas	Yogurt Farm Cheese	Chicken Duck Eggs Goat LambDal (lentil soup) Pappads (lentil cracker) Hilsa Tengra	Cooking Oils Ghee Coconut OilSugars & Sweets White Sugar Jaggery
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Indonesian
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Corn Brown Rice Wheat Grains Or Noodles White Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Amaranth Broccoli Carrots Green Cabbage Lettuce Paprika Peppers Pumpkin Tomatoes	Durian Mangos Oranges Papayas Pineapples Salak	Yakult (fermented milk beverage) Yogurt	Chicken Crab Duck Goat SheepMung Beans Soy Beans Tempeh Crab Salt/Dried Fish Snapper	Cooking Oils Coconut Oil Palm OilSugars & Sweets White Sugar Palm Sugar
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Japanese
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Barley Buckwheat Wheat Noodles And Breads White Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Bamboo Shoots Cabbage Carrots Chyrsanthemum Petals Shiso Spinach Tomatoes	Asian Pears Grapes Melons Persimmons Oranges / Mandarin White Peaches	Cheese Whole Milk Yogurt	Beef Chicken Duck PorkAdzuki Beans Soy Beans – fresh, dry, tofu Mackerel	Cooking Oils Peanut Oil Sesame OilSugars & Sweets White Sugar Honey
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Korean
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Barley Millet Oats White Or Brown Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Carrots Fiddlehead And Dried Fern Stems Green Cabbage Napa Cabbage Red Chili Peppers Spinach Sweet Potatoes Winter Squashes	Apples Asian Pears Grapes Melons Persimmons Plums	Very little dairy used in Korean cuisine	Beef Chicken PorkMung Beans Soy Beans, fresh and fermented Croaker Cuttlefish Mackerel	Cooking Oils Peanut oil Sesame OilSugars & Sweets Barley Syrup Honey
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Singaporean
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Black Glutinous Rice Millet Wheat Noodles White Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Carrots Chinese Broccoli Choi Sum Morning Glory Pea Shoots Pumpkin Sweet Potatoes Tomatoes	Lychees Mangos Papayas Pineapples Rose Apples Soursops	Yogurt	Beef Chicken Duck PorkLentils Soy Beans / Tofu Mackerel Shrimp Tilapia	Cooking Oils Palm Oil LardSugars & Sweets Palm Sugar White Sugar
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Thai
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Brown Rice Jasmine Rice Sticky Rice Wheat Flour And Noodles	Mix of dark yellow, orange, red and dark green leafy vegetables Carrots Chinese Kale Coriander Leaf Hard Squashes Red Chili Peppers Thai Basil Leaf Thai Morning Glory Leaf Tomatoes	Green Guavas Mangos Papayas Pineapples Rambutans Rose Apples	Milk Powder Yogurt	Beef Chicken Duck PorkKidney Beans Sataw Beans Soy Beans / Tofu Baramundi (fish) Tilapia	Cooking Oils Peanut Oil Coconut OilSugars & Sweets Palm Sugar White Sugar
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Vietnamese
Grains	Vegetables	Fruits	Milk & Milk Products	Meats, Legumes, Fish & Seafood	Oils, Sugras & Sweets
Corn Rice Noodles Rice Paper Sticky Rice Wheat Bread White Rice	Mix of dark yellow, orange, red and dark green leafy vegetables Carrots Chinese Broccoli Mustard Greens Pumpkin Soft Summer Squashes Sweet Potatoes Table Salad Herbs Water Spinach Yellow / Ornage Vegetables	Green Guavas Mangos Papayas Pineapples Rambutans Rose Apples	Sweetened Condensed Milk Yogurt	Beef Chicken Duck PorkLentils Soy Beans (fermented) Basa Fish Cuttlefish	Cooking Oils Lard Pork Fat Soybean OilSugars & Sweets Brown Sugar Palm Sugar
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