Lo main, steamed rice and stir-fried vegetables- Foods such as these have captured the appetites of many Americans egger for a taste of the Orient. But are they healthy?

YES, according to several studies. In fact, the traditional diets of people in the East Asian countries are among the healthiest in the world.

By including elements of the Oriental diet in your own diet, you may be able to treat your taste buds to new flavors and your body to better health.

The evidence

Numerous studies have found that rates of obesity, diabetes, heart disease, stroke heart attack deaths, osteoporosis and some forms of cancer are lower in many East Asian countries than they are in Western countries, such as the United States.

Two long -term studies of people's diets- one of people across rural China and Taiwan, the other of people in Okinawa, Japan- found important differences compared with diets of many Americans.

Plates in the Orient region are traditionally loaded with grain-based foods such as rice and noodles, plenty of fresh vegetables,some fruit, soy products and fish.

In Okinawa, where the average life expectancy is 80 years, the average daily diet of the many centerians includes:

Seven servings of fruits and vegetables

Seven servings of grain

Two servings of soy products

Fish is eaten several times a week.

In Okinawa, most food is stir fried in canola oil, which is low in artery-clogging saturated fat and high in heart-healthy monounsaturated fat.

What to include in your diet:

Fish and soy products make great meat substitutes and may be much healthier too.

Whole grains. These include brown rice, bulgur, whole-grain pasta and whole-wheat bread.

Limit refined carbohydrates.

Spice up your dishes- Use Azechwan seasonings, red chili peppers,lemon or ginger to enhance flavor and give food a zing.

Good Eating Tips from Dr. Fraser