The
Macrobiotic Diet
Standard
Dietary Recommendations
 Today,
hundreds of thousands of people around the world use these principles
to select and prepare their daily diet and restore their health and happiness.
Guidelines for people in usual good health living in a temperate climate,
most of Europe and North America are as followed:
50-60 percent by weight whole cereal grains, including brown rice, millet,
barley, oats, wheat, corn, rye, and other grains and grain products including
noodles, couscous, bulghur, pasta, and various sourdough breads.
5-10 percent soup, consisting of one to two cups or bowls a day, prepared
primarily with vegetables from land and sea and seasoned with miso, shoyu,
or sea salt, and sometimes prepared as bean soup, grain soup, fish soup,
etc.
25-30 percent vegetables, including root, round, and green and white leafy
vegetables, prepared in a variety of ways, including about two-thirds
cooked and up to one-third raw such as salad and pickles
5-10 percent beans, bean products and sea vegetables (cooked together
or separately) such as aduki beans, chickpeas, or lentils; tofu, tempeh
and natto or other bean products; and kombu, wakame, nori and other sea
vegetables
Occasional foods to be taken several times a week, if desired, include
white-meat fish or seafood, fruit, seeds and nuts, and snacks and desserts
(naturally sweetened with barley malt, rice syrup, amasake, or other grain-based
sweetener)
Several
eating suggestions
Eat regularly in a
relaxed manner, two to three meals per day as desired
It is preferable to cook with gas or wood heat, rather than electric or
microwave, which gives a chaotic vibration to the food
Use cookware made of stainless steel, cast iron, earthenware, or ceramic
rather than aluminum or chemicalized nonstick materials
Avoid eating or snacking for at least three hours before sleeping
Chew each mouthful of food very well, ideally fifty or more times, until
it liquefies in the mouth
Foods that are generally avoided include meat and poultry, dairy food,
eggs, sugar, honey, chocolate, and other refined sweeteners, tropical
fruits and vegetables, refined flour, and foods containing artificial
colorings, flavorings, preservatives, and other additives
About
Macrobiotics
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