The Asian Food Pyramid

Helping you make healthy lifestyle choices

 


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Fats, Sugars, and Salt (Sodium)

• Make most of your fat sources from fish, nuts, and vegetable oils.
• Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
• Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low.
• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

COOKING OILS
Peanut oil, Corn oil, Soybean oil, Cane sugar, Molasses, Macadamia nut oil, Ghee, Coconut oil, Palm oil, Sesame oil, Palm oil, Lard/pork fat

SUGAR/SWEETS/SWEETENERS
Palm and cane sugars, Molasses, White sugar, Jaggery, Honey, Barley syrup, Brown sugar

Importance of Physical Activity

• Be sure to stay within your daily calorie needs.

• Be physically active for at least 30 minutes most days of the week.

• About 60 minutes a day of physical activiy may be needed to prevent weight gain.

• For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.

• Children and teenagers should be physically active for 60 minutes every day, or most days.

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