Most macrobiotic diets emphasize consuming whole grains, seasonal vegetables, locally grown fruit, fish, legumes, nuts and seeds while restricting foods, such as meat, eggs, cheese, sugar, spices, coffee and alcohol. Within the allowable food categories, an assortment of tasty, nutritious foods can be enjoyed. If you are considering a macrobiotic dietary lifestyle, approval and guidance from a qualified medical or dietary professional is recommended.
Whole Grains
Whole grains, such as oats, brown rice, barley, millet, corn, rye, whole wheat and buckwheat are acceptable within a macrobiotic dietary lifestyle. According to the American Cancer Society, a standard macrobiotic diet consists of about 50 to 60 percent whole grains. A macrobiotic diet generally promotes planetary and spiritual health in addition to physical health. For this reason, organically produced whole grains are optimum. To reap the broadest nutritional benefits while partaking in macrobiotic lifestyle, incorporate a variety of whole grains into your diet on a regular, consistent basis. Whole grains provide valuable sources of vitamins, minerals and dietary fiber and make for an important part of a healthy, balanced diet.
Vegetables and Fruits
Seasonal vegetables and organic, locally grown fruits are a primary aspect of a macrobiotic diet. According to the American Cancer Society, 20 to 25 percent of the diet is made up of locally and organically grown fruits and vegetables, while 5 to 10 percent of the diet consists of soups made from vegetables. Natural health expert, Andrew Weil, M.D., explains that a downfall of macrobiotic eating is that some vegetables, such as tomatoes, potatoes, peppers and eggplant are eliminated from the diet as are many fruits (depending on where you live and how accessible locally grown fruits are for you personally). Since numerous variations of macrobiotic diets are available, you may wish to research all of your options and choose one that best suits your needs and preferences. Regardless of what macrobiotic diet guidelines you abide by, incorporate a variety of fresh, colorful fruits and vegetables into your diet routinely to reap the most nutritional benefits.
Healthy Fats
Healthy fat sources, such as fish, nuts and seeds may be a part of a macrobiotic lifestyle. These foods contain a variety of nutrients, including vitamins, minerals and healthy, unsaturated fats. Many of these food items provide Omega-3 fatty acids, essential fats the body can't produce on its own. To reap benefits of Omega-3s, the American Heart Association recommends dining on fish, preferably fatty varieties, such as salmon, tuna, mackerel or sardines, at least twice per week. Additional sources of Omega-3 fatty acids include walnuts, walnut oil, flax seeds, flax seed oil and canola oil. Olive oil and safflower oil are examples of monounsaturated fats, which are also considered healthy fats. Since fats aid in proper nutrient absorption, incorporate some healthy fat with each meal to reap the most benefits.
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