Following a macrobiotic diet involves eating a plant-based, heart-healthy meal plan that is low in fat, animal products, toxins and calories. The diet is also high in fiber, carbohydrates, vegetable protein and antioxidants. Your diet must be well-balanced in order to gain the best results and optimum energy level. The macrobiotic diet follows a lifestyle that consists of balance, respect for your food and treating your body as a temple.
Whole Grains
Nutrient-rich whole grains are an important part of a macrobiotic diet. According to the U.S. Department of Agriculture (USDA), whole grains are complex carbohydrates that provide iron, protein and soluble fiber to aid your cardiovascular system and digestive health. Choose from oats, barley, quinoa, millet, kamut and wheat.
Fruits
Enjoying a variety of fruits is essential in the macrobiotic diet, but berries are particularly recommended by Michio Kushi, author of "The Macrobiotic Way: The Complete Macrobiotic Lifestyle Book." The Macrobiotic Guide calls berries "superfoods" because they are nutrient-rich foods that are high in Vitamin C, folate, phytonutrients and fiber. Enjoy some cherries, raspberries, blueberries and/or blackberries as a snack or for dessert.
Vegetables
Vegetables provide fiber, antioxidants and calcium. As with other foods in the macrobiotic diet, they are low in calories.
Enjoy a variety of green leafy vegetables to keep your body cleansed. Calcium-rich greens you can enjoy include chard, kale, watercress, arugula, bok choy, collard greens and dandelion greens, the USDA says. Steam some up for a side dish, put them in soups and stews, or eat them fresh in salad.
According to The Macrobiotic Guide, sea vegetables are considered "superfoods" in this diet. They are high in vitamins, minerals and protein. You can add them to stews, soups, salad and make sushi with them. Some sea vegetables include kelp, chlorella, agar and wakame.
Pickled vegetables are recommended by The Macrobiotic Guide as a "superfood" due to their anti-fungal properties. Pickling is known for decreasing yeast infections and helping the digestive tract, Kushi reports. Sauerkraut, komchi, pickled radishes, pickled plums and pickled beets are common foods in the macrobiotic diet.
Soy Foods
The soy foods, miso and tempeh, are considered "superfoods" in the macrobiotic diet, according to The Macrobiotic Guide. Both contain high levels of protein and are easily digestible.
Miso is a fermented soybean paste and is commonly used in soups. In addition to the protein from soybeans, it contains large amounts of salt. Be wary of miso if you are on a restricted-sodium diet.
Tempeh is a fermented soybean cake with a firm texture. During the fermentation process, it has whole grains added to it. Tempeh contains soluble fiber due to this grain addition. This food is typically used in stir fries or enjoyed as a snack.
Legumes
Legumes are high in both heart-healthy soluble fiber and plant-based protein, which can help regulate your blood sugar while improving your cardiovascular health, states the American Heart Association. By combining them with whole grains, you can get a complete fat-free protein source. Black beans, lentils, kidney, navy, garbanzo and pinto beans are examples of legumes.
Extra Virgin Olive Oil
Start using extra virgin oil in your cooking and eating. According to the Mayo Clinic, this healthy fat contains numerous antioxidants and omega-3 fatty acids that can improve your cardiovascular health and decrease your risk of cancer.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- The Macrobiotic Way: The Complete Macrobiotic Lifestyle Book; Michio Kushi and George Ohsawa; 2004
- Mayo Clinic
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