Standard Macrobiotic Diet

What does that really mean and what is standard?

It is important to have a base to start with. The standard macrobiotic diet consists of the following:

  • 50-60% Whole grains
  • 5-10% Soups
  • 20-25% Vegetables
  • 5-10% Beans and sea vegetables

    • Other foods to be considered are:

  • Fish and Seafood
  • Fruits, cooked, dried and fresh
  • Various seeds and nuts
  • Natural processed seasonings and condiments
  • Plus a variety nonaromatic and nonstimulant beverages

    • Let us now look at each one of the above items in a little more detail.

    Whole Grains:
    The variety of whole grains is quite extensive. Brown rice (both short and long grain), whole wheat berries, barley, millet, oats, rye, corn, buckwheat, cracked wheat, rolled oats, noodles, pasta, bread, baked goods, other flour products. Whole grains represent the principal food in the meal.

    Soup:
    One or two bowls of soup per day. These soups may be made with a variety of vegetables and seasoned with miso, tamari or shoyu.

    Vegetables:
    Vegetables are the source of minerals and need to be consumed daily. There is such a variety of vegetables and they vary upon the country you live in. The humble vegetable is often forgotten. 5-7 different types of vegetables throughout the day are recommended.

    Beans and Bean Products:
    A small portion of 10% bean products per day is recommended. This may be in the whole legume variety, tofu or tempeh. They may be prepared as individual dishes or cooked with vegetables or whole grains. Throughout the teachings of macrobiotics it is stated that legumes and grain form the full protein chain. Scientifically this can be proven to be true. It is a protein base for those who choose not to have high meat consumption.

    Sea Vegetables:
    The highest source of minerals is found in the many varieties of sea vegetable. They contain the minerals iron, calcium, magnesium and potassium. There are other minerals present depending on the sea vegetable. This is the easiest plant mineral to be absorbed into the digestive system. Types of sea vegetables available are, arame, hiziki, wakame, kombu, nori and agar agar. Sea vegetables may be cooked, seasoned slightly or included in pickles.

    Pickles have been around for centuries. They aid the digestive process and are best consumed with major meals such as lunch and dinner. Examples of pickles are ginger, radish, dill, or chutney.

    Wonderful desserts can be made with fruit and sauces that have no refined sugar or processed foods. Products to consider are barley malt, rice malt or maple syrup.