Macrobiotic Dietary Guidelines
Showing are general macrobiotic
dietary guidelines for a temperate climate. We recommend
you attend cooking classes and meet with a macrobiotic practitioner
if you have health problems.
is a list of the foods in category
Cereal Grains and Flour Products
Use often: short- grain brown rice, medium- grain brown rice, barley,
millet, Spelt, Whole wheat berries,
corn-on-the-cob, whole oats, rye, buckwheat,
long-grain brown rice, sweet brown rice pearl barley
and flaked grains Use occasionally
Mochi (Pounded sweet rice),
Barley grits, bulgur (cracked wheat), couscous, rolled oats,
cornmeal (polenta), rye flakes, barley flakes, amaranth, quinoa.
Flour products Use occasionally
noodles (udon), Thin wheat noodles (somen), buckwheat noodles (soba), bread( unyeasted
sourdough), puffed wheat gluten (fu), seitan (boiled wheat gluten), pancakes (home-made)
Use a variety with every
bok choy, carrot tops, Chinese cabbage, collard greens,
daikon greens, dandelion greens, kale, leeks, mustard greens, parsley, spring
onions, turnip greens, watercress
acorn squash, broccoli, Brussels sprouts, buttercup squash, butternut squash,
cauliflower, hokkaido pumpkin, onion, pumpkin, red cabbage, turnips,
burdock, carrots, daikon, dandelion roots, lotus root, parsnip, radish. Use
occasionally Celery, chives, cucumber, endive, green beans, green peas, iceberg
lettuce, jerusalem artichoke, kohlrabi, mushrooms, romaine lettuce, salsify, snap
beans snow peas, sprouts.
Use no more then once a day
Azuki beans, black soybeans, chickpea, green or brown lentils
black turtle beans, kidney beans, lima beans, mung beans.
Navy beans, pinto beans, soybeans, split peas, whole
Use as a regular part of your
diet Soybeans products
Dried tofu, fresh tofu, natto, tempeh.
Barley miso ( mugi), brown rice miso, shoyu, unrefined white sea
Brown rice vinegar, ginger garlic, mirin, tamari, umeboshi plum, umeboshi paste,
umeboshi vinegar, wasabi (horseradish) white miso.
Nori sheets, wakame kombu, agar-ager, Dulse, arame.
Drink a comfortable amount
for thirst Bancha twig tea (kukicha), bancha leaf tea (green tea),
barley tea, roasted rice tea, yannoh (mixed grain coffee) spring water.
for occasional use
2 to 3 times a week Choose from non-fatty
white Carp, cod,
flounder, haddock, halibut, sole, trout red snapper.
1 to 2 cups a week each Seeds Pumpkin seeds, sesame seeds,
sunflower seeds, tahini (sesame butter) Nuts chestnuts, almonds,
peanuts walnuts, pecans, coconut, nut butters.
Sweet and Sweeteners
Use as snacks or in cooking Barley malt, brown rice syrup, rice
and barley malt candies, apple juice or grape juice, pure maple
syrup( use sparingly)
dried or fresh, seasonal climate fruits 2 to 3 times a week.
honey dew melon, raspberries, strawberries, watermelon
Apples, apricots, cherries,
grape, peaches, pears, plums, raisins, tangerines.
Other foods and oils Mild
herbs and spices,
natural sauerkraut, cucumber -brine pickles, horseradish, lemons,
toasted sesame oil, light sesame oil, olive oil, corn oil, safflower
oil, coconut oil.
Amaske drink, apple juices, grape juice, organic beer, wine, and sake, soy milk
or other vegetable juices herbal teas.
sparingly or avoid
flour products and refined grains
Muffins, cookies, commercial-pancakes, rice cakes, chips, bake pastries,
puffed whole cereals, popcorn, white rice, commercial pasta and
Artichoke, asparagus, avocado bamboo shots, beets, eggplant, fennel,
ginseng green or red pepper, spinach, okra, potato, rhubarb, sweet
potato, Swiss chard, tomato, taro potato,
including: brazil nut, cashews, hazelnuts, macadamia nuts,
banana, coconut, dates, fig, mango, papaya pineapple,
Avoid as much
Red meat: beef, lamb, pork.
chicken, duck, turkey.
milk, butter, cheese yoghurt, ice cream.
sweeteners, brown sugar, molasses, carob, chocolate,
fructose, fruit sweeteners, honey, white sugar.
Artificial beverages, carbonated water, cold drinks, iced drinks, coffee,
distilled water, hard liquor, regular tea, stimulant beverages, tap water,
Styles of Cooking
Pressure cooking, boiling, blanching, steaming, nishimi-style
(steaming with kombu) soup-making, stewing, quick water sautéing, quick oil sautéing,
kimpiria-style (sautéing and simmering), pressing, pickling.
Baking, broiling, dry-roasting, pan-frying, deep-frying,
tempura (batter-dipped), raw foods, juicing.
Use Organically grown foods
instead of refined grains and brown rice instead of white rice. Whole
wheat flour, bread, and spaghetti, when buying whole wheat bread, make sure that
it is make sure that it is made from 100% whole wheat flour.
Fresh vegetables for every meal.
Unrefined white sea salt.
Unrefined oil, such as sesame , olive, sunflower,
or safflower oil.
Jams without sugar.
juices without sugar.
Rice syrup and barley malt syrup as natural
sweeteners instead of sugar
White-meat fish over meat and chicken.
such as beans, tofu, seitan, and tempeh instead instead of meat and cheese.
Non- stimulating tea and grain coffees
.Sea vegetables for your cooking. These vegetables are sources of valuable nutrients,
including calcium, beta carotene, and vitamin B-12 that help reduce cholesterol,
rid the body of toxins and strengthen immunity.
these guidelines on a daily basis, consider these additional factors:
Our diet should reflect human tradition.
Until modern times, unrefined, naturally produced whole cereal grains and their
products comprised humanity's primary food world-wide, while locally grown seasonal
vegetables and their products comprised the most important secondary foods.
In order to maintain our human evolutionary status, our diets should continue
to reflect this traditional pattern. We need to return to the "staff of life"
- whole grains.
Our diet should be ecologically
As much as possible, the foods
which comprise the mainstay of our diet should be grown in the same area in which
we live. When we begin to consume food imported from different climate regions,
we begin to lose adaptability to the immediate surroundings. This imbalance often
leads to the development of sickness, manifesting either physically, mentally,
This is especially true in cases where tropical or
semitropical products (including sugar, pineapples, citrus fruit, bananas, spices,
coffee and other yin products) are consumed in the temperate climates of North
America. Also, serious sickness can result from the over-consumption of heavy
animal food by those in a warmer or temperate climate, since this quality of food
is more suited to the polar regions.
Ideally, foods should be chosen
from within a 300 to 500 mile radius of our home area; however, if this is not
possible, the next best choice of foods are those produced in areas with climates
similar to our own (US climate) such as Europe or Japan.
diet should reflect seasonal changes
as the seasons change, our diets should reflect those differences in climate through
the selection and preparation of our daily meals. For example, in colder seasons
we would apply longer cooking times and more salt; in warmer weather, we would
use lighter cooking methods and less salt.
As much as possible,
we should always try to base our diet on those products such as cereal grains,
beans, sea vegetables and other staples which are naturally available and storable
without refrigeration throughout the year.
Our diet should reflect individual
differences When selecting and preparing our foods, individual differences also
need to be considered, with variations made according to age, sex, amount and
type of activity, occupation, original constitution, previous eating patterns,
personal desire, and social environment.