Macrobiotics is a diet originating in Japan that emphasizes natural, seasonal foods. The diet has a number of healthful aspects, according to natural health expert, Andrew Weil, M.D---, including plentiful amounts of certain nutrients and few processed foods--which may lead to improved heart health and immune system function. The diet can also lead to nutrient deficiencies and excessive sodium intake, however. For best results, discuss your dietary goals with a qualified health care professional.
Vegetables
Vegetables play a major role in macrobiotic diets. The Macrobiotic Guide of the United Kingdom suggests plentiful intake of a variety of vegetables, including leafy green vegetables, round vegetables and root vegetables. Depending upon the season, you may enjoy leafy greens, such as watercress, bok choi, mustard greens, Chinese cabbage, collard greens, turnip greens, parsley, carrot tops and kale. Round vegetables include red and white cabbage, acorn and butternut squash, pumpkin, onions, turnips, shitake mushrooms, broccoli, Brussels sprouts and cauliflower. Root vegetables include carrots, radishes, parsnips and dandelion root. Less nutrient-rich root vegetables can be consumed on a moderate or occasional basis and include celery, cucumbers, iceberg lettuce and chives. Purchasing produce at a local farmer's market can help ensure that you eat appropriately with the seasons.
Whole Grains
Unlike processed grains, whole grains provide valuable amounts of vitamins, minerals, antioxidants, dietary fiber and glucose---the body's primary energy source. Whole grains, such as buckwheat, long-grain brown rice, whole grain corn, oats, rye and wheat, account for roughly 50 percent of a macrobiotic diet, according to Weil. You may also enjoy short- and medium-grain brown rice, millet, spelt, quinoa and foods made from whole grain flour, such as whole grain pancakes, cereals, pasta, tortillas and breads. Since only minimal food processing is suggested, foods made from whole grain flour should be consumed less often than grains in their natural, whole form.
Legumes
Legumes, such as beans and lentils, provide complex carbohydrates, fiber, protein and various vitamins and minerals. According to the Macrobiotic Dietary Guide of the United Kingdom, legumes can be consumed once daily. Optimum legume varieties include garbanzo beans, Azuki beans, black soy beans and brown or green lentils. You may also enjoy mung beans, lima beans, kidney beans, black-eyed peas, navy beans, pinto beans, white or green soybeans, split peas and dried peas on an occasional basis. Legumes can be added to soups, served fresh or cooked and mashed for use as a topping or dip for bread, crackers and vegetables.
Special/Occasional Foods
While the macrobiotic diet restricts most fruits and processed foods, you may enjoy foods such as cooked, dried and ground fruit, pure fruit juices, tree fruits, such as apples and oranges, herbs, spices, sea vegetables, tofu and fish on a moderate or occasional basis. The Macrobiotic Dietary Guide of the United Kingdom suggests non-fatty fish, such as carp, haddock, cod and flounder, two to three times per week, which can provide valuable amounts of protein. Herbal teas, soy milk and organic beer can also be enjoyed occasionally. Allowable nuts and seeds, which provide healthy unsaturated fat, include almonds, peanuts, pecans, walnuts, sunflower seeds, pumpkin seeds and sesame seeds. Butters and spreads made from nuts and seeds are also permitted on an occasional basis.
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