Scientists have noted that the traditional diet some Asian populations follow prevents obesity and reduces the occurrence of heart disease and cancer. Luckily, it's easy to adopt this type of diet. With a few small changes to the grocery list and cooking methods, anyone can make delicious, healthy meals, too.

The foods served in many Asian homes are mostly whole grains, fruits and vegetables. There is very little meat, fish is more popular than chicken, and there are even fewer sweets. Try the following and see your family change for the better:

• Grains are great. Think of brown rice and whole-wheat noodles as the main event and meat, poultry and fish as extras. Combine them with vegetables, and use spices rather than butter and salt to bring out the flavors.
• Be colorful. One sure way to get all the nutrients you need is to choose colorful food. Choose a variety — green broccoli, red tomatoes, purple eggplant, blueberries, orange cantaloupe, pink grapefruit — and meals will not only look good, they’ll be good and good for you.
• A little fat goes a long way. Try stir-fry dishes with bite-size chunks of meat or poultry and lots of veggies cooked with a small amount of oil. Or, steam your vegetables instead of cooking them with butter. These methods are fast and make every ingredient taste extra fresh.
• Don’t forget your calcium. Go for lowfat milk and cottage cheese, but remember peas, almonds and baked beans, among other favorite foods, are great sources of calcium as well.
• Less is more. Small portions are as important as the right foods. It won’t be difficult to do if you prepare just enough for one portion per person. You could also use smaller plates so it looks like there’s more.

Choosing this kind of food variety provides the protein, calcium, vitamins and minerals needed to live a healthier lifestyle.