A pagoda is a Buddhist or Hindu sacred building that looks like a multi-tiered tower. With a base wider than its top, the pagoda is also the symbolic structure of the dietary guidelines the Chinese government established for its people -- “The Food Guide Pagoda for Chinese Residents.” The foods listed at the bottom are to be consumed in larger amounts than those above them. The pagoda diet has five levels.
Grains
The pagoda’s base level advises the Chinese to eat 300 to 500 grams of grains, such as rice and wheat products, daily. These foods are sources of carbohydrates, which provide both energy and dietary fiber. The fiber helps keep the digestive system regular. Fiber also plays a role in keeping cholesterol at a healthy level, says MedlinePlus. The guidelines also suggest 1,200 milliliters of water, which equals five 8-ounce cups daily.
Fruits and Vegetables
Above grains, the pagoda lists 400 to 500 grams of vegetables and 100 to 200 grams of fruit daily. In addition to providing dietary fiber, produce is a source of vitamins and minerals. Each nutrient plays a specific role in keeping your body functioning. Green vegetables provide vitamin E, for example, an antioxidant that protects your cells against disease-causing molecules known as free radicals.
Protein
Animal protein, excluding dairy, belongs in the pagoda’s third tier from the bottom. Meats are separated into two groups and eggs are by themselves. If you follow the pagoda diet, you eat some animal protein from the three groups daily: 50 to 100 grams of non-seafood meat or poultry; 50 grams of fish or shrimp; and 25 to 50 grams of egg. One small egg weighs 38 grams. Besides protein, animal products provide fat and vitamins, including vitamin B-12, not present in vegetables. Milk and legumes, also protein sources, are in another tier just above meats. The pagoda diet recommends 100 grams of dairy and 50 grams of bean products daily.
Fats and Oils
The top level of the pagoda instructs the Chinese to take in 25 to 30 grams of fats and oil daily. Trans fats and saturated fats are associated with high cholesterol and disease, so you should limit these. Monounsaturated and polyunsaturated fats are better for your health, so you should choose these over saturated fats. Unsaturated fats are present in nuts, seeds, soy products, salmon, sardines, avocado, canola and olive oils. The uppermost tier also advises limiting salt, where possible.
References
- Nutrition Today: Dietary Guidelines and the Food Guide Pagoda for Chinese Residents: Balanced Diet, Rational Nutrition, and Health Promotion
- Asia Pacific Journal of Clinical Nutrition: The Transition of Chinese Dietary Guidelines and the Food Guide Pagoda
- MedlinePlus: Fiber
- Office of Dietary Supplements: Vitamin E
- SkipThePie.org: Egg, Whole, Raw, Fresh
- Linus Pauling Institute: Vitamin B12
- HelpGuide.org: Good Fats, Bad Fats, and the Power of Omega-3 Fats
