2Ethnic Eating PlansThe National Heart, Lung, and Blood Institute Obesity GuidelinesRecommend trying different ethnic cuisinesGive variety in eating plans while counting calories and fatMany ethnic cuisines offer nutritious food choices with low fat and calories.AsianCaribbeanIndianLatino/ HispanicMediterranean/ Middle EasternNative American
4Asian Includes the following areas: Examples Bangladesh, Cambodia, China, Japan, Laos, Malaysia, Mongolia, Myanmar, Nepal, North Korea, South Korea, Malaysia, Philippines, Singapore, Taiwan, Thailand, and Vietnam.ExamplesBreads, Cereals, Rice, and PastaRiceLo MeinNoodlesVeggiesSoybeansBean SpoutsSnow PeasBamboo ShootsCabbageDaikonRadishes
5Asian Fruits Milk, Yogurt, and Cheese Oranges Papaya Dragon Fruit RumbatanMangosteenMilk, Yogurt, and CheeseNot a significant amount used
6Asian Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Other SeafoodPorkSoybeansEggsDuckOtherSoy sauceTea
7Asian Health Benefits and Effects Plenty of vitamins and minerals Low obesity rateStomach cancerThis is probably related to the frequent intake of pickled, salted, smoked, fermented and barbecued food.The prevalence of smoking also contributes to the development of stomach cancer.
8Caribbean A fusion of African, American, European, East Indian, and Chinese cuisine.
9Caribbean Examples Breads, Cereals, Rice, and Pasta Veggies Rice Fried BreadVeggiesPeasYamsDasheenSweet potatoCassavaBeans and lentilsSoybeans
10Caribbean Fruits Milk, Yogurt, and Cheese Fried plantains Citrus fruit Tropical fruitsAckeeMilk, Yogurt, and CheeseNot a significant amount usedGoat’s milk
11Caribbean Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) BeansPeasShellfishGoatPorkChickenSalted fishDried CodOtherJerk MeatMeat is dry-rubbed or wet marinated with a very hot spice mixture called Jamaican jerk spice.Spices
13IndianThe dishes are characterized by the extensive use of various Indian spices, herbs, vegetables and fruits.Indian cuisine is also known for the widespread practice of vegetarianism in Indian society.
14Indian Examples Breads, Cereals, Rice, and Pasta Veggies Basmati Rice WheatNaanVeggiesCurryChiliesCucumbersPumpkinsBamboo shootsSpinachPotatoesCarrotsEggplantOkra
15Indian Fruits Milk, Yogurt, and Cheese coconuts mangos Tamarinds lycheeMilk, Yogurt, and CheeseGheeYogurtSweetened dairy foodsPaneerChaasLassi
16Indian Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Other AlmondsPistachiosChickenGoatOtherMasalaA mixture of spicesSpices and Herbs
17Indian Health Effects Diabetes Coronary Heart Disease Due to low levels of physical activityhigh fat dieturbanizationsmoking
18Latino/ HispanicA blend of the broad traditional diets of three cultures: the indigenous people (Aztecs, Incas, and Maya, and other Native Americans); the Spanish, who arrived in the 1500s; and the Africans, who originally came as slaves.
19Latino/ Hispanic Examples Breads, Cereals, Rice, and Pasta Veggies WheatCorn/ MaisePotatoesQuinoaArepasVeggiesCabbageGarlicEggplantJicamaCornPeppersOkraSpinachYams
22Latino/ HispanicProtein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes)BeefShrimpChickenBeansChickpeas
23Latino/ Hispanic Health Effects Diabetes Hypertension Stroke Due to metabolic syndrome, diabetes, high blood pressure, and obesity,Genetics
24Mediterranean/ Middle Eastern The “poor” diet of the people of the southern MediterraneanCrete, Greece and Southern ItalyConsisting mainly of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of dairy, and red wine.