The Foundation of the Chinese Diet
I have been in China for the past month. It is always interesting for me to come here and see their food habits. Here are 15 things that I have observed about what they eat and how they look at health.
1. Vegetables are a major part of their diet.
Seventy-five percent of any meal in China is usually some combination of many varieties of vegetables, with little added protein. I will often ask, “What is this vegetable called?” “It is a green,” will be their reply. I haven ever seen many of their vegetables before.
I dined several times with a Chinese family who has a seven year old boy. He ate every vegetable placed before him, and there were many. You can find a wide variety of fruits and vegetables for every meal, and you never need to leave the table hungry.
2. Meat is a condiment.
The Chinese use very little meat. While in China, I never sit down to a juicy steak. The three protein sources that I see most often are chicken, pork, and fish, which are usually minced and added to a vegetable dish. Occasionally, they may have a skinny free-range chicken with vegetables and broth as asoup. Fish is the exception and is often cooked and served whole.
3. Dessert is fruit.
At the end of the meal, you may be served a plate of sliced watermelon or oranges. Most of my Chinese friends don’t even like sweet foods.
4. Milk, cheese, and other dairy products are not a part of the Chinesediet.
In over a dozen trips there, I cannot recall ever being served dairy products when I eat with my Chinese friends. They are not at all accustomed to dairy in their diet.
5. Breads are rarely served.
If you see any type of bread, it will besteamed, as the Chinese kitchen does not have an oven for baking.This steamed bread is like a bun, often containing a filling of sweet pork or bean paste. Woks are the cooking appliance of choice.
6. Fresh is king in China.
In the village where I lived for two months, the vegetables I ate were picked that morning and sold at market the same day. Many homes do not have refrigerators,so people must purchase just enough food for that day. There are several farmers’ markets in every city. Meats are also purchased fresh daily. In a country restaurant, you choose your favorite live fish or chicken for your meal; after about thirty minutes, it will appear on your plate.
7. Carbohydrates come from rice or noodles.
Rice in the south and noodles in the north give the Chinese the energy they need for the day. And they do need a lot of energy, since only about 10 percent have cars. Most ride a bike, walk, or use public transportation.
8. Junk food is not part of the daily intake.
None of the Chinese peopleI know there eat unhealthy snacks. Health is top-of-mind in China; Iwould say taste and convenience are top-of-mind in America.
9. Tea and warm water are the drinks of choice.
You can find carbonated drinks in China, but I never saw any of my friends drink them-or even drink anything cold. You can’t get ice water at a restaurant; instead, you are served hot water or tea.
10. Fast-food consumption is a rare experience.
I believe most Chinese people have had a taste of American fast food, but that’s about all. They do have Chinese fast food, but it appears to be healthier than American burgers and fries. Unfortunately, with the arrival of Western food and the lure of McDonald’s, KFC, and Pizza Hut, more of the young people in China are starting to puton weight.
11. In China, almost all foods are diced or minced before cooking.
I was told the reason for this is that in earlier times, firewood was scarce, and the food required less cooking fuel if chopped into small pieces.
12. Exercise is a way of life.
The largest and most impressive group of exercisers I’ve ever seen was in Beijing, China. The Temple of Heaven is a huge park similar to New York City’s Central Park.Every day of the year, 50 to 60 thousand people show up to enjoy exercise, fun, and friends. Exercising in the parks throughout the country is an established practice in a senior citizen’s daily life. Menand women in China retire at sixty and it is their responsibility to keep themselves healthy. I am always amazed to see how mobile,fit, and flexible they are. I have seen sixty- and seventy-year-olds doing what I have observed only active children in America doing.A few years ago while visiting China for a month, I guided several tour groups through the Temple of Heaven to watch the Chinese exercise. At that time I weighed about 240 pounds. Each time Iwould pass through the park, I would see a woman in her sixties who stood about five feet tall. I did not speak Chinese and she did not speak English. But during one of our encounters she placed her hands on the outer sides of my thighs and then moved her hands closer together showing me that I could lose weight.
She then walked me over to a fence and showed me how to put my leg up on the rail and move it back and forth. She demonstrated how to pat my legs from top to bottom. It was my guess that both of these activities increased circulation, although I’m not sure because of the language barrier.
I returned the following year, having lost more than thirty-five pounds. When I saw her again, she lit up like a candle and ran over and gave me a huge hug. She was thrilled that I had taken her advice and lost weight.
13. They enjoy a variety of activities.
One night as our tour group left a restaurant in Xian, we encountered a group of fifty-plus people on a side street line dancing.
As you visit the parks in China, you will observe people performing exercises called Tai Chis word, Tai Chi ball, and Tai Chi fan. I have also participated with them in several other games that I’ve not seen any where in America. The games are designed to keep participants moving and connecting with each other. When I stop and play with them, I am always amazed at how quickly the time passes.
One day I stopped in a Shanghai park and watched several people play badminton. Seeing me on the side lines, they motioned for me to come and play with them. I took them up on the offer.
It had been more than thirty years since I had played badminton.As I progressed enough to hit the birdie over the net several times,they beamed and said, “Gooda, gooda.” I knew they were happy to play with me and to see me improve. After an hour and a half,I was exhausted. They all gathered around and said to me, “Tomorrow,tomorrow.” They wanted me to come back and play again.
14. China is the bike capital of the world.
In China I knew I had found my bike soul mates. China has the world’s largest bike count. In Beijing there are 16 million people and 10 million bikes.They even have bike lanes with bike stop lights. I was so amazed by what they can load onto a bike. For many, it is their only transportation.Those who aren’t bikers are pedestrians.
15. The Chinese diet is more varied.
It is always a treat to visit their markets and see all the varieties of foods. They also know which foods to eat to make hearts healthier. A restaurant I frequented had a special page just of healthy soups. There were soups for your kidneys, heart, liver, and just about any body system youcan name.
In China everyone’s health is a major priority. It would be difficult to find a country of that-or any-size that is as concerned about a healthful life style for its people.
