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The Asian diet is primarily characterized by high consumption of rice, foods of plant origin (e.g., soy products), fish and seafood, and fruits and vegetables.

The Japanese and the Chinese dietary patterns represent two well‐documented examples of the Asian diet. The “Dietary Guidelines for Japanese” were first published in 2000, and their latest version, namely, the “Japanese food guide spinning top” (Figure 6.4), was launched in 2010.

The illustration of these guidelines resembles the traditional Japanese spinning top toy, i.e., a turned‐upside‐down cone with separated layers displaying different foods. This illustration incorporates the number of servings for each food category.

Each food layer of the inverted cone reflects the frequency that each food should be consumed in a descending order. Cereal‐based dishes, such as rice, noodles, bread, and pasta are on top (five to seven servings/day), followed by vegetable‐based dishes (such as salads, cooked vegetables, and soups; five to six servings) and meat, fish, eggs, and soybean dishes (three to five servings/day). At the bottom of the spinning top are foods that are consumed daily in two servings, namely, fruits and dairy products. Snacks, sweets, and beverages with added sugar should be consumed in moderate doses and not on a daily basis. In addition to nutrition advice, the Japanese health guidelines include hydration and exercise recommendations. A glass of water with the prompt to drink enough water is shown at the highest point of the spinning top, while a man is running around the spinning top to reflect the recommendation for physical activity.

FIGURE 6.3 The Asian diet pyramid.

© 2018 Oldways Preservation & Exchange Trust.

FIGURE 6.4 The Japanese food guide spinning top.

Source: Reprinted from Yoshiike et al. (2007).

The Japanese dietary guidelines emphasize the planning of a regular meal schedule for the establishment of a healthy rhythm, eating well‐balanced meals, including staple foods, grains, vegetables and fruits, dairies, beans, and seafood, as well as enjoying both main meals and snacks. Furthermore, it highlights the avoidance of excessive amounts of salt and fat. Lifestyle recommendations are also included, such as managing body weight by controlling energy intake and being active and monitoring caloric intake. Finally, Japanese guidelines highlight the benefits of following the local dietary culture, avoiding food waste, and adopting suitable culinary practices and storage methods.