| Crisp vegetable stir-fries from China, bowls of | | | | variety and freshness. |
| steaming noodle soup with mint and coriander | | | | Which Dishes are Best? |
| from Vietnam, fiery jungle curries from Thailand, | | | | Chinese |
| and fill-you-up sushi rolls from Japan. These are | | | | Healthy choices: Steamed dim sims or wontons, |
| just some of the Asian dishes that are tempting | | | | steamed fish with black bean sauce, combination |
| our taste buds and winning the tick of approval | | | | vegetables, chow mein dishes, stir-fry meat, |
| from nutritionists around the globe. | | | | chicken or seafood dishes with vegetables, crab |
| With its emphasis on vegetables, rice, clear soups, | | | | and corn soup, clear soup with noodles or |
| noodles, fresh fruit, fish and lean meat; Asian food | | | | dumplings, san choy bau, tofu tossed with |
| is light, yet filling. It is generally low in fat, with | | | | vegetables, plain boiled rice, Chinese green tea, |
| most recipes requiring only small amounts of | | | | jasmine tea. |
| vegetable oils for cooking. Sweets are healthier | | | | Eat occasionally: Deep-fried entrees such as prawn |
| too, with none of the rich desserts and pastries | | | | cutlets, fried dim sims, spring rolls, fried dishes |
| of European cuisines. Traditionally, healthy snacks | | | | such as sweet and sour, crispy skin chicken, fried |
| are eaten between meals to help avoid hunger | | | | rice, Peking duck, pork spare ribs, fried ice-cream. |
| pangs, and to spread food intake over the day. | | | | Japanese |
| Eating for a Healthy Heart | | | | Healthy choices: Noodles with fish, chicken or pork, |
| There are many reasons why nutritionists | | | | noodle soups, sashimi (raw tuna or salmon), |
| recommend Asian fare for a healthy heart: | | | | steamboat dishes, teppanyaki-style barbecues, |
| - Omega 3 fats from the prawns, scallops, | | | | sushi nori rolls, steamed rice. |
| mussels, crabs, abalones and other seafood that | | | | Eat occasionally: Tempura (deep-fried seafood and |
| is so plentiful in Asia. | | | | vegetables). |
| - Vitamin E from cashews, peanuts, almonds and | | | | Vietnamese |
| other nuts and seeds. | | | | Healthy choices: Clear hot soup (pho) with chicken |
| - Phytoestrogens from tofu, tempeh and soy | | | | or beef, noodle soups, meat, seafood or chicken |
| drinks. | | | | salads, stir-fry meat or scallops with vegetables, |
| - Antioxidants from the many green vegetables, | | | | fresh prawn rice paper rolls, grilled pork skewers, |
| herbs, garlic, onions and green tea. | | | | chicken with lemon grass, steamed ginger fish, |
| All these food factors combine to keep blood | | | | stir-fried mixed vegetables, jasmine rice. |
| vessels clear and free of build-up, and to help | | | | Eat occasionally: Coconut-based curries, deep-fried |
| lower cholesterol and blood pressure. The total fat | | | | finger foods such as crab cakes and spring rolls. |
| in Asian food tends to be low and, because | | | | Indian |
| vegetable oils are preferred for cooking, saturated | | | | Healthy choices: Dry curries of meat, chicken or |
| fats are also kept to a minimum. | | | | vegetables, lean meat kebabs, tandoori chicken or |
| Fighting Cancer and the Aging Process | | | | lamb, dhal, naan and roti bread, boiled rice, |
| The abundance of vegetables, fiber-rich fresh | | | | cucumber and yogurt sambal, chutneys. |
| herbs (all lightly cooked or served raw), | | | | Eat occasionally: Deep-fried finger foods such as |
| antioxidants, and phytochemicals in the Asian diet, | | | | samosas and bhajias, fried breads such as chapati |
| make it work in your favor to protect against | | | | and puri, pappadums, parathas. |
| many cancers and slow the aging process. | | | | Thai |
| Diet for Diabetes | | | | Healthy choices: Thai beef salad, satays, dry |
| Anyone with diabetes should have a repertoire of | | | | curries, stir-fry meat, chicken or seafood with |
| Asian recipes in their kitchen. This is because | | | | vegetables, clear hot and spicy prawn soup (tom |
| those aspects of the Asian diet which make it | | | | yarn goong), grilled chicken satays, jasmine rice. |
| good for weight control and heart health, also | | | | Eat occasionally: Coconut-based curries such as |
| make it a must for diabetes management. Enjoy | | | | Thai green curry, deep-fried finger foods such as |
| meals and carbohydrates spaced evenly, fresh | | | | crab cakes and spring rolls, crispy fried noodles. |
| fruit for dessert, plenty of flavour without fat, | | | | |