Ethnic Eating Plans
Foods I
Obj. 4.02
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.
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Asian
Caribbean
Indian
Latino/ Hispanic
Mediterranean/ Middle Eastern
Native American
Asian
Asian
 Includes the following
areas:
 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
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Soybeans
Bean Spouts
Snow Peas
Bamboo Shoots
Cabbage
Daikon
Radishes
Asian
 Fruits
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Oranges
Papaya
Dragon Fruit
Rumbatan
Mangosteen
 Milk, Yogurt, and
Cheese
 Not a significant
amount used
Asian
 Protein (Meat, Poultry,
Fish, Nuts, Seeds, and
Legumes)
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Seafood
Pork
Soybeans
Eggs
Duck
 Other
 Soy sauce
 Tea
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.
Caribbean
 A fusion of African,
American, European,
East Indian, and
Chinese cuisine.
Caribbean
 Examples
 Breads, Cereals, Rice,
and Pasta
 Rice
 Fried Bread
 Veggies
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Peas
Yams
Dasheen
Sweet potato
Cassava
Beans and lentils
Soybeans
Caribbean
 Fruits
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Fried plantains
Citrus fruit
Tropical fruits
Ackee
 Milk, Yogurt, and
Cheese
 Not a significant
amount used
 Goat’s milk
Caribbean
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Protein (Meat, Poultry, Fish,
Nuts, Seeds, and Legumes)
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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
Caribbean
 Health Effects
 Low Vitamin A
 Protein-Energy Malnutrition
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.
Indian
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Examples
 Breads, Cereals, Rice, and
Pasta
 Basmati Rice
 Wheat
 Naan
 Veggies
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Curry
Chilies
Cucumbers
Pumpkins
Bamboo shoots
Spinach
Potatoes
Carrots
Eggplant
Okra
Indian
 Fruits
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coconuts
mangos
Tamarinds
lychee
 Milk, Yogurt, and
Cheese
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Ghee
Yogurt
Sweetened dairy foods
Paneer
Chaas
Lassi
Indian
 Protein (Meat, Poultry,
Fish, Nuts, Seeds, and
Legumes)
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Legumes
Almonds
Pistachios
Chicken
Goat
 Other
 Masala
 A mixture of spices
 Spices and Herbs
Indian
 Health Effects
 Diabetes
 Coronary Heart Disease
 Due to
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low levels of physical activity
high fat diet
urbanization
smoking
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.
Latino/ Hispanic
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Examples
 Breads, Cereals, Rice, and
Pasta
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Wheat
Corn/ Maise
Potatoes
Quinoa
Arepas
 Veggies
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Cabbage
Garlic
Eggplant
Jicama
Corn
Peppers
Okra
Spinach
Yams
Latino/ Hispanic
 Fruits
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Acai
Melons
Papaya
Guava
Sopadilla
Starfruit
Tomatillos
Latino/ Hispanic
 Milk, Yogurt, and
Cheese
 Yogurt
 Creama
 Slightly sour cream
 Cheese
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Asadero
Cojita
Minas
Reggianito
Latino/ Hispanic
 Protein (Meat,
Poultry, Fish, Nuts,
Seeds, and
Legumes)
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Beef
Shrimp
Chicken
Beans
Chickpeas
Latino/ Hispanic
 Health Effects
 Diabetes
 Hypertension
 Stroke
 Due to metabolic syndrome, diabetes, high blood
pressure, and obesity,
 Genetics
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.
Mediterranean/ Middle
Eastern
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Examples
 Breads, Cereals, Rice, and
Pasta
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Whole grains
Bulgar Wheat
Couscous
Pita bread
 Veggies
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Stuffed Veggies
Parsley
Mint
Cucumbers
Garlic
Leeks
Onions
Nettles
Purslane
Mediterranean/ Middle
Eastern
 Fruits
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Apricots
Dates
Figs
Olives
Peaches
Pomegranates
Avocados
Strawberries
Clementines
Melons
Tangerines
Mediterranean/ Middle
Eastern
 Milk, Yogurt, and
Cheese
 Greek Yogurt
 Cheese
 Chevre
 Goat’s cheese
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Brie
Feta
Ricotta
Parmigiano-Reggiano
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
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Eggs
Lamb/ Mutton
Goat
Beans
Mediterranean/ Middle
Eastern
 Other
 Phyllo Pastries
 Baklava
 Coffee
 Tea
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
Native American
 Closely resembles
that of the US
population
 High amounts of fat
Native American
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Examples
 Breads, Cereals, Rice, and
Pasta
 Corn
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Hominy
Grits
 Wheat
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Fried Bread
Biscuits
 Veggies
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Tomatoes
Corn
Collard Greens
Peppers
Pumpkins
Squash
Sweet Potatoes
Turnips
Mustard Greens
Native American
 Fruits
 Apples
 Berries
Native American
 Milk, Yogurt, and
Cheese
 Buttermilk
 Raw Milk
 Butter
Native American
 Protein (Meat, Poultry,
Fish, Nuts, Seeds, and
Legumes)
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Deer
Quail
Turkey
Wild game
Pork Sausage
Liver Pudding
Country Ham
Barbecue
Native American
 Other
 Dried Fruits
 Dried Meats
Native American
 Health Effects
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Stroke
Obesity
Diabetes
Heart Disease