DIET
SUMMARY AND SHOPPING LIST
(Source: Michio Kushi)
THE STANDARD WAY OF MACROBIOTIC EATING
"The standard macrobiotic way of eating represents a set of general guidelines for dietary practice in a temperate, or four-season climate. This way of eating is the most moderate in terms of yin and yang balance, and will naturally produce a condition of harmonious adaptability to the surrounding environment and result in the development and maintenance of health. However, the majority of people are not eating this way, which means that their diets contain an abundance of foods which are extremely yin or extremely yang or both. Almost every modern degenerative illness, including cancer, heart disease, and multiple sclerosis, results from the habitual excessive intake of foods which are either too yang, too yin, or both.
This standard diet consists of the following
(1) At least 50% of the volume of every meal should be whole cereal grains, prepared in a variety of cooking methods. Whole cereal grains include brown rice, whole wheat (in the form of bread, chapati, noodles), barley, millet, oats, oatmeal, corn (on the cob, as grits or meal), buckwheat (groats or noodles), rye, etc.
(2) Approximately 5% of daily food intake by volume should include soup, preferably seasoned with miso or tamari (one or two small bowls). The taste should not be too salty. The ingredients should include a variety of vegetables, seaweeds, beans, and grains, and the recipe should often vary.
(3) About 20%-30% of each meal may include vegetables. These should be locally grown and in season, or else seasonal vegetables that can be naturally stored. Two-thirds of these should be cooked in various ways, including sauteing, steaming, boiling, and baking; while the remaining third may be eaten raw or as lightly boiled salad.
(4) From 10% to 15% of daily intake should include cooked beans and seaweed. Beans for daily use are azuki beans, chickpeas, lentils, and black beans. Other beans are for occasional use only. Seaweeds such as hijiki, kombu, wakame, nori, dulse, agar-agar, and Irish moss can be prepared with a variety of cooking methods. These dishes should be flavored with a moderate amount of tamari soy sauce or sea salt.
(5) Beverages should include (1) bancha twig tea, roasted; (2) Mu tea; (3) dandelion tea; (4) cereal grain tea or coffee; and (5) any traditional tea which is not artificially produced or does not have an aromatic fragrance and stimulant effect.
SUMMARY
"At least 50% by volume of every meal should be whole cereal grains prepared in a variety of ways. The majority of whole grain intake should be in the form of whole grains, rather than as flour products. Grains in their whole form should comprise about 80% of this daily [50%] intake, while the daily consumption of flour should not go beyond 20%. 25% to 30% of the diet should be vegetables , 10% to 15% should be beans and sea vegetables, 5% to 10% may comprise fish, shellfish, seasonal fruits, nuts, etc. And 5% may comprise soup."
REGULAR USE:
GRAINS
Whole barley, Whole buckwheat, Whole corn Whole medium-grain brown rice, Whole short-grain brown rice, Whole long-grain brown rice (for hot climates), Whole barley (hato mugi) Whole millet, Whole oats, Whole rye, Whole wheat, Corn, Buckwheat, Whole other cereal grains
VEGETABLES
[Green and White Leafy] Broccoli, Bok choy, Brussels sprouts, Carrot tops, Chinese cabbage, Chives, collard greens, Daikon greens, Dandelion greens, Green cabbage, Kale, Leeks, Mustard greens, Parsley, Radish greens, Scallions, Turnip greens, Watercress
[Ground] Acorn squash, Buttercup squash, Butternut squash, Cauliflower, Hubbard squash, Hokkaido pumpkin, Pumpkin, Red cabbage
[Stem/Root] Burdock, Carrots, Daikon, Dandelion root, Lotus root, Onions, Parsnips, Radishes, Rutabagas, Salsify, Turnips
BEVERAGES
Amasake, Bancha tea, Roasted barley tea, Roasted rice tea, Spring or well water
CONDIMENTS
Brown rice vinegar, Ginger, Gomashio, Grated daikon, Horseradish, Kelp-sesame salt, Kombu, Mirin, Miso, Natural mustard, Nori condiment, Onions, Parsley, Pickled vegetables, Roasted sea vegetable powder, Sauerkraut, Scallions, Sea salt, Tamari soy sauce, Tekka, Umeboshi plums or paste, Umeboshi vinegar, Wakame
BEANS
Aduki beans, Black soybeans, Chick peas (garbanzos), Dried tofu, Green or brown lentils, Miso, Natto (fermented soybeans), Natural tamari soy sauce, Okara (residue in making tofu), Tempeh (fermented soybeans), Tofu (bean curd)
COOKING OILS
Corn oil, Sesame oil (light and dark)
OCCASIONAL USE:
GRAINS
Buckwheat noodles (soba), Corn grits or cornmeal, Couscous, Cracked wheat (bulghur), Long-grain brown rice, Pounded sweet rice cakes (mochi), Puffed wheat gluten (fu), Ramen noodles (whole wheat, rice, buckwheat), Rice cakes, Quinoa, Amaranth, Teff, Rice kayu bread (porridge), Rye flakes, Somen (sifted whole wheat noodles), Sourdough whole wheat or rye bread), Steel-cut or rolled oats, Sweet brown rice, Wild rice, Tortillas, Udon (whole wheat noodles), Unyeasted whole wheat or rye bread, Wheat gluten (seitan), Whole wheat crackers or matzo, Whole wheat pasta
VEGETABLES
Alfalfa sprouts, Bamboo shoots, Bean sprouts, Beets, Celery, Coltsfoot, Corn on the cob, Cucumbers, Endive, Escarole, Garlic, Green peas, Green peas, Iceberg lettuce, Jerusalem artichokes, Jinejo (mountain potatoes), Kohlrabi and greens, Lambs-quarters, Mushrooms, Patty pan squash, Romaine lettuce, Salsify, Shiitake mushrooms, Snap beans, Snow peas, Sprouts, String beans,Summer squash, Swiss chard, Water chestnuts, Winter mellon, Yellow wax beans, Zucchini
BEVERAGES
Carrot juice, Celery juice, Dandelion tea, Grain coffee, Kombu tea, Mu tea, Umeboshi tea
CONDIMENTS
Arame, Hijiki
FRUITS
[Temperate Climate Fruits] Apples, Apricots, Blackberries, Blueberries, Cantaloupe, Cherries, Cranberries, Currants, Grapefruit, Grapes, Honeydew melon, Oranges, Peaches, Pears, Plums, Prunes, Raspberries, Raisins, Strawberries, Tangerines, Watermelon
BEANS
Bean sprouts, Black beans, Black-eyed peas, Black soybeans, Black turtle beans, Great northern beans, Kidney beans, Lima beans, Mung beans, Navy beans, Pinto beans, Red lentils, Soybeans, Split peas, Whole dried peas, Yellow soybeans
SNACKS
Almonds, Chestnuts, Filberts, Home-made popcorn, Moci, Noodles, Peanuts, Pecans, Popcorn (homemade and unbuttered), Pumpkin Seeds, Puffed whole-cereal grains, Rice balls, Rice cakes, Roasted grains & beans, Seeds, Sesame seeds, Sunflower seeds, Vegetable sushi (homemade), Walnuts
SWEETENERS
Amasake, Apple juice or cider, Barley malt, Chestnuts, Dried temperate-climate fruits,
Fresh or cooked fruits, Mirin, Raisins, Rice malt, Yinnie (rice) syrup
COOKING OILS
Olive oil, Peanut oil, Safflower oil, Soybean oil, Sunflower oil
FISH
Carp, Chirimen iriko (tiny dried fish), Clams, Cod, Eel, Red snapper, Scrod, Shrimp, Oysters, Flounder, Haddock, Halibut, Herring, Littlenecks, Smelt, Sole, Trout, Scallops, Other white-meat fish
OPTIONAL USE:
CONDIMENTS
Agar-agar, Dulse, Irish moss, Mekabu, Ocean ribbons, Sea palm
LESS OCCASIONAL USE:
GRAINS
Basmati rice
BEVERAGES
Apple juice or cider, Barley green tea, Fruit juice (temperate climate), Green tea, Sake (rice wine), Seed/nut milk, Vegetable juice
AVOID:
GRAINS
Baked items containing dairy products, Refined grain cereals, White flour items, Yeasted breads (and crackers, cakes and cookies)
VEGETABLES
Asparagus, Avocados, Curly dock, Eggplant, Fennel, Ferns, Green peppers, Plantain, Potatoes, Purslane, Red chard, Red peppers, Shepherd's purse, Sorrel, Spinach, Sweet potatoes, Taro (albi potato), Tomatoes, Yams, Zucchini
BEVERAGES
Alcohol, Black tea, Coffee, Decaffeinated coffee, Distilled water, Herb teas (mint, rose hips, etc.), Juice drinks(commercial), Municipal or tap water, Soft drinks and artificially flavored beverages, Wine
CONDIMENTS
All unnatural, artificial, and/or chemically processed seasonings, Apple cider vinegar, Commercial soy sauce, Common salt, Ginseng, Gray sea salt, Iodized salt, Mayonnaise, Soy margarine, Spices (curry, pepper, cumin,chili etc.), Wine, Wine vinegar
FRUITS
[Tropical Fruits and Juices] Avocados, Bananas, Coconuts, Dates, Figs, Grapefruits, Guavas, Kiwis, Lemons, Limes, Mangoes, Oranges, Papayas, Pineapples
SNACKS
Brazil nuts, Cashew nuts, Filberts, Hazelnuts, Macadamia nuts, Pistachios
COOKING OILS
Butter, Margarine, Shortening, Lard or other animal fats, Refined or chemically processed oils, Soy margarine
FISH
Bluefish, Mackerel, Salmon, Swordfish, Tuna, Lobster, Crab, Shrimp. Other fish with red meat or blue skin
FOOD CLASSIFICATIONS
EXTREME YANG: refined salt, eggs, meat, hard cheese, poultry, fish, seafood
EXTREME YIN: Medications (with a few exceptions), drugs, most foods containing chemicals preservatives or pesticides, alcohol, most vitamin pills (with a few exceptions), sugar, molasses, honey and refined sweeteners, aromatic and stimulant beverages (coffee, black tea, mint tea, etc.), spices (curry, cumin, pepper, nutmeg, dill, etc.), saturated and refined vegetable oils, milk, butter, soft cheese, yogurt, ice cream, tropic fruits and vegetables, white rice/white flour.
BALANCED: whole grains, beans and bean products, vegetables, sea vegetables, sea salt, spring or well water, nonaromatic/nonstimulant teas, seeds and nuts, locally grown/seasonal fruit, unrefined vegetable oils.