Standard Macrobiotic DietIn the early 1980’s Michio Kushi explained the "Standard Macrobiotic Diet" with a food circle, where each group of food had a percentage. The percentages are flexible and should be adjusted to each individual’s gender, age, condition, physical activity and external environment. It should also take into account the life’s purpose and goal of each person that follows this diet. The primary foods are whole grains, the secondary foods are vegetables and the remaining foods are complementary.
Percentagens of main groupsWhole grains 50% to 60%
50% to 60% of daily food should be whole grains, such as: brown rice, barley, millet, oats, corn, rye, buckwheat, couscous, bulgur, etc.
Vegetables 25 to 35%
25 to 35% of daily food should be a variety of vegetables (besides the ones used in soups): onions, carrots, pumpkin, brocolli, cabbage, watercress, turnip, brussel sprouts, mushrooms, sprouts, dark leafy greens, etc.
Beans and Sea vegetables 10% to 15%
10 a 15% of daily food should be beans and by-products and seaweed: chikpeas, lentils, different types of beans; by-products such as tofu, tempeh, natto, seitan and sea vegetables (wakame, kombu, arame, hiziki, nori, etc.)
Other food groupsThe Macrobiotic Standard Diet includes variable quantities the following foods:
1. Seeds and nuts (sesame, pumpkin and sunflower seeds, peanuts, almonds, pine nuts, walnuts);
2. Seasonal and local foods (apple, pears, strawberries, chestnuts, peaches, melon, watermelon, grapes, etc.);
3. Fish, preferably white (hake, sole, sea bass, white grouper, monkfish, etc.).
4. Several dinks, such as traditional teas, cereal coffee, vegetable or fruit juices.
5. Oils and seasonings, such as sesame, sunflower, corn and olive oil, and seasonings: rice vinegar, umeboshi vinegar, ginger, some herbs. Oils should cold pressed.
6. The main condiments are gomasio (sesame seeds with sea salt), umeboshi (pickled plum), tekka (condiment made from different roots), sesame seeds, chive condiment, among others.
Foods to AvoidFoods to avoid or to use sparringly in macrobiotics are: red or white meats, eggs, dairy products, sugar, tropical vegetables or fruit, coffee and black tea, refined and chemically treated.
Main Advantages1. Stregthens the immune system;
2. Reduces the risk of obesity;
3. Reduces the risk of high cholesterol;
4. Reduces the risk of diabetes and improves hipoglycemia;
5. Helps control blood pressure;
6. Improves emtional health.