While health statistics don't necessarily include every person within a certain population, as a rule, Asian-Americans tend to have a higher life expectancy than other groups of people. According to WomensHealth.gov, the reasons behind the longevity of Asian populations rests with cultural health care practices and lifestyle choices that include diets high in fresh vegetables.
Stir-Fry
A wok is a large pan that is curved to provide even, quick cooking. Vegetables can be lightly cooked to retain flavor and freshness. Ingredients cook evenly and require very little oil. Many woks are available that have nonstick coatings so dieters can limit the amount of oil even more. Cut any variety of vegetables in advance and cook one group of veggies at a time, stirring them together as they are added to the mix. Lean meat such as pork or chicken cook easily with no added breading or oils. Healthy vegetables commonly included in a wok stir-fry include water chestnuts, broccoli, carrots and green beans. Serve stir-fry right from the pan while it's still hot. A plate of stir-fried vegetables cooked in a tablespoon of sesame oil has close to 500 calories.
Fried Rice
A cup of fried rice made with skinless chicken provides a low-calorie, low-fat meal for any diet. According to recipes from Weight Watchers, when egg whites are used to make the dish, fat content remains low. Fresh or leftover vegetables make ideal ingredients to add to a fried rice dish. The meal plan is complete with all the necessary nutrients. You can make fried rice in a large skillet or a wok. Scramble egg whites to add to the dish at the end. Prepare healthy brown rice in advance as well. Cook in nonstick cooking spray to avoid extra calories from oil. Heat up spices such as ginger or garlic in a pan heated and coated with the spray, add chicken or pork pieces and heat for a couple minutes. Heat vegetables in the same pan and then toss in the rice and eggs for a meal that has about 350 calories per cup.
Soup
Most commercial diets include various forms of soup. Soup provides low-calorie, low-fat appetizers or serve as a main meal. Hearty soups, rich in vegetables and low-fat meats satisfy appetites and can be made in advance for quick eating when hunger hits. Easy Asian soups include wonton soup, miso soup and soups made with a light broth and Chinese vegetables. According the Mayo Clinic, miso is a Japanese seasoning made from soybeans. It is available in most grocery stores and usually is added to a soup pot after you've lightly cooked the meat and vegetables and added the stock. Stir in miso about one minute before serving to achieve the Asian flavor. A cup of miso soup made with tofu, tomatoes, watercress, mushrooms and vegetable stock has fewer than 100 calories.
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