What Is a Macrobiotic Diet?

A macrobiotic diet basically combines a Western vegetarian and whole-grains diet with Eastern philosophy, specifically, Zen Buddhism. Thus, the macrobiotic diet that includes Zen spirituality principles is much more than simply a food plan. Macrobiotics is a way of living and being in harmony with nature. The focus is to balance foods as part of a greater doctrine of achieving balance between the dual and opposing forces that constitute the elements of all life; that is, yin (feminine) and yang (masculine) energies. Each meal should include: sour, sharp, salty, bitter and sweet. Excess of any singular food is viewed as unbalanced and detrimental to vitality.


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Whole Grains

Whole grains are the primary substance of a macrobiotic diet with whole grains making up 50 to 60 percent of food intake.

Sample whole grains to be eaten frequently:
Brown rice (short, medium and long grain), barley and whole oats, millet, buckwheat and rye

Cracked and flaked grains to be eaten less frequently:
Pounded sweet rice, barley and corn grits, bulgur or cracked wheat, couscous, polenta, rye and barley flakes.

Flour products to be eaten less frequently:
Whole-wheat noodles as well as thin wheat noodles, unyeasted sourdough bread, puffed and boiled wheat gluten.

Vegetables and Beans

Vegetables and seaweed make up 25 to 30 percent of daily food intake, and are to be cooked in the following manner: steamed, boiled, baked or sauteed. Raw vegetables also may be eaten (1/3 of total vegetables).

Sample of green leafy vegetables to be eaten frequently:
Carrot tops; collard, mustard, turnip; and dandelion greens; kale; leeks; Chinese cabbage; and watercress.

Sample round vegetables to be eaten frequently:
Acorn, butternut and buttercup squash, broccoli, cauliflower, Brussels sprouts, cabbage and red cabbage, onions, shiitake mushrooms, pumpkin and turnips.

Sample root vegetables to be eaten frequently:
Carrots, dandelion and lotus roots, and radish.

Sample root vegetables to be eaten less frequently:
Celery and cucumber, green beans and peas, as well as snow peas and snap beans, iceberg and romaine lettuce, jerusalem artichoke, mushroom and sprouts.

Sample sea vegetables to be eaten less frequently:
Nori sheets, wakame kombu and arame.

Beans make up 5 to 10 percent of intake and are to be used only once per day. Beans and bean products (tofu) may be consumed.

Sample beans to eat frequently:
Chickpeas and black soybeans as well as green and brown lentils.

Sample beans to eat less frequently:
Black-eyed peas and kidney, lima, navy and pinto beans, as well as split peas, soybean products such as tofu and tempeh.

Fish, Nuts, Soup

Fish, nuts, seeds, fruits, and miso soup make up 5 to 20 percent of intake.
Non-fatty fish can be eaten two to three times a week.
Sample fish include:
Flounder, haddock and halibut, sole and trout, and red snapper.

Seeds and nuts to be eaten less frequently:
1 to 2 cups of seeds and nuts each per week, which can be roasted or salted with sea salt.
Sample seeds:
Pumpkin, sesame and sunflower seeds.
Sample nuts:
Almonds, peanut,s walnuts, pecans, as well as nut butters.

Sample soup to be eaten frequently, that is, 1 to 2 cups/day:
Miso and shoyu (from fermented soybeans)

Supplemental

Sample beverages to be used frequently (daily) include:
Roasted twig tea (kukicha), roasted brown rice or roasted barley teas.

Lastly, according to the International Macrobiotic Shiatsu Society, foods that should be avoided while on a macrobiotic diet include: Eggs and dairy products, meat, poultry, animal fat and sugar. Also, avoid artificially preserved or chemically treated substances.