Sample Macrobiotic Diet

If you're looking for a nutritious way to eat healthy, low-calorie foods in season, consider following a macrobiotic diet. This diet, which is recommended by the American Cancer Society, focuses on eating a variety of healthy fruits, vegetables and whole grains while limiting meat and dairy products. Consult your doctor before making any changes in your current eating plan and switching to a macrobiotic diet.

History

The macrobiotic philosophy was created by George Ohsawa, a philosopher in Japan, according to ACS. Ohsawa based his macrobiotic diet on the theory that eating simple, healthy foods would help cure cancer and other illnesses and promote good health. Ohsawa introduced his macrobiotic diet to the United States in 1960. His plan included a diet in 10 stages that cut out more and more foods. In the last stage, Ohsawa recommended consuming only water and brown rice. Doctors and macrobiotic specialists no longer advise these restrictive stages, notes ACS.

Features

The main principle of the macrobiotic diet is based on the traditional Japanese way of eating and features whole grains, fruits, vegetables and small amounts of fish, if desired. According to EveryDiet.org, macrobiotic dieters aim to eat a diet that comprises 25 percent seasonal cooked or raw vegetables; 50 percent whole grains; 10 percent beans or fish; 5 percent sea vegetables such as seaweed; 5 percent soup; and 5 percent seeds, fruits and nuts.

Sample Meals

According to Michio Kushi and Stephen Blauer, authors of the book "The Macrobiotic Way: The Complete Macrobiotic Lifestyle Book," a sample macrobiotic breakfast may include oatmeal, apple butter on whole-wheat sourdough and bancha tea. A sample lunch may include cucumber and tempeh-sauerkraut sushi, a boiled vegetable with tofu dressing and bancha tea. A sample macrobiotic dinner may include miso soup, sole with brown rice and couscous cake with pear sauce.

Misconceptions

According to the American Heart Association, there is no scientific evidence that the macrobiotic diet can cure or prevent cancer, as Ohsawa suggested. Eating a diet that is high in plant-based fiber and low in fat may help reduce some forms of cancer, however. AHA recommends eating a diet that limits red meat, includes at least five servings of fruits and vegetables a day, and favors whole grains over refined carbohydrates like white bread.

Expert Insight

According to MayoClinic.com, a macrobiotic diet is an individualized meal plan, and food choice varies depending on gender, age, season, activity level and health. MayoClinic.com recommends working with a dietitian and a doctor when following a macrobiotic diet to be sure that all of your personal nutrition needs are being met.