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Ethnic Eating Plans Foods I Obj. 4.02
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Ethnic Eating Plans The National Heart, Lung, and Blood Institute Obesity Guidelines Recommend trying different ethnic cuisines Give variety in eating plans while counting calories and fat Many ethnic cuisines offer nutritious food choices with low fat and calories. Asian Caribbean Indian Latino/ Hispanic Mediterranean/ Middle Eastern Native American
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Asian
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Asian 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. Examples Breads, Cereals, Rice, and Pasta Rice Lo Mein Noodles Veggies Soybeans Bean Spouts Snow Peas Bamboo Shoots Cabbage Daikon Radishes
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Asian Fruits Milk, Yogurt, and Cheese Oranges Papaya Dragon Fruit
Rumbatan Mangosteen Milk, Yogurt, and Cheese Not a significant amount used
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Asian Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Other
Seafood Pork Soybeans Eggs Duck Other Soy sauce Tea
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Asian Health Benefits and Effects Plenty of vitamins and minerals
Low obesity rate Stomach cancer This 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.
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Caribbean A fusion of African, American, European, East Indian, and Chinese cuisine.
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Caribbean Examples Breads, Cereals, Rice, and Pasta Veggies Rice
Fried Bread Veggies Peas Yams Dasheen Sweet potato Cassava Beans and lentils Soybeans
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Caribbean Fruits Milk, Yogurt, and Cheese Fried plantains Citrus fruit
Tropical fruits Ackee Milk, Yogurt, and Cheese Not a significant amount used Goat’s milk
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Caribbean Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes)
Beans Peas Shellfish Goat Pork Chicken Salted fish Dried Cod Other Jerk Meat Meat is dry-rubbed or wet marinated with a very hot spice mixture called Jamaican jerk spice. Spices
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Caribbean Health Effects Low Vitamin A Protein-Energy Malnutrition
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Indian The 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.
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Indian Examples Breads, Cereals, Rice, and Pasta Veggies Basmati Rice
Wheat Naan Veggies Curry Chilies Cucumbers Pumpkins Bamboo shoots Spinach Potatoes Carrots Eggplant Okra
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Indian Fruits Milk, Yogurt, and Cheese coconuts mangos Tamarinds
lychee Milk, Yogurt, and Cheese Ghee Yogurt Sweetened dairy foods Paneer Chaas Lassi
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Indian Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Other
Almonds Pistachios Chicken Goat Other Masala A mixture of spices Spices and Herbs
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Indian Health Effects Diabetes Coronary Heart Disease Due to
low levels of physical activity high fat diet urbanization smoking
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Latino/ Hispanic A 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.
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Latino/ Hispanic Examples Breads, Cereals, Rice, and Pasta Veggies
Wheat Corn/ Maise Potatoes Quinoa Arepas Veggies Cabbage Garlic Eggplant Jicama Corn Peppers Okra Spinach Yams
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Latino/ Hispanic Fruits Acai Melons Papaya Guava Sopadilla Starfruit
Tomatillos
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Latino/ Hispanic Milk, Yogurt, and Cheese Yogurt Creama Cheese
Slightly sour cream Cheese Asadero Cojita Minas Reggianito
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Latino/ Hispanic Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Beef Shrimp Chicken Beans Chickpeas
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Latino/ Hispanic Health Effects Diabetes Hypertension Stroke
Due to metabolic syndrome, diabetes, high blood pressure, and obesity, Genetics
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Mediterranean/ Middle Eastern
The “poor” diet of the people of the southern Mediterranean Crete, Greece and Southern Italy Consisting mainly of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of dairy, and red wine.
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Mediterranean/ Middle Eastern
Examples Breads, Cereals, Rice, and Pasta Whole grains Bulgar Wheat Couscous Pita bread Veggies Stuffed Veggies Parsley Mint Cucumbers Garlic Leeks Onions Nettles Purslane
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Mediterranean/ Middle Eastern
Fruits Apricots Dates Figs Olives Peaches Pomegranates Avocados Strawberries Clementines Melons Tangerines
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Mediterranean/ Middle Eastern
Milk, Yogurt, and Cheese Greek Yogurt Cheese Chevre Goat’s cheese Brie Feta Ricotta Parmigiano-Reggiano
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Mediterranean/ Middle Eastern
Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Seafood Nuts and Seeds Pistachios Beef 12-16 oz per month Pork Poultry Chicken Duck Eggs Lamb/ Mutton Goat Beans
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Mediterranean/ Middle Eastern
Other Phyllo Pastries Baklava Coffee Tea
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Mediterranean/ Middle Eastern
Benefits Healthy diet Full of nutrients Healthy, lean protein sources Abundance of fruits and veggies Health Effects Northern Areas Cancer Southern Areas None
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Native American Closely resembles that of the US population
High amounts of fat
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Native American Examples Breads, Cereals, Rice, and Pasta Veggies Corn
Hominy Grits Wheat Fried Bread Biscuits Veggies Tomatoes Collard Greens Peppers Pumpkins Squash Sweet Potatoes Turnips Mustard Greens
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Native American Fruits Apples Berries
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Native American Milk, Yogurt, and Cheese Buttermilk Raw Milk Butter
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Native American Protein (Meat, Poultry, Fish, Nuts, Seeds, and Legumes) Deer Quail Turkey Wild game Pork Sausage Liver Pudding Country Ham Barbecue
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Native American Other Dried Fruits Dried Meats
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Native American Health Effects Stroke Obesity Diabetes Heart Disease
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