A Healing Macrobiotic Diet

 Keep in mind that this is primarily a healing diet. For those of you who are already enjoying vibrant, good health, you need not be so ‘strict’ and can modify according to your lifestyle and intuition.

WHOLE CEREAL GRAINS: It is recommended, that at least 50 percent of every meal include cooked, organically grown, whole cereal grains prepared in a variety of ways.
SOUPS: Approximately 5 to 10 percent of daily food intake (one or two bowls daily) may include soup made with traditional and naturally processed miso or tamari soy sauce. The flavor should not be overly salty, and soups may include a variety of grains, beans, and vegetables, including sea vegetables, such as Wakame and Kombu.
VEGETABLES: About 20 to 30 percent of each meal may include local and organically grown vegetables with a large amount cooked in various styles and a smaller amount eaten as raw salad.
BEANS AND SEA VEGETABLES: Approximately 5 to 10 percent of the daily diet may include cooked beans and sea vegetables.
Sea vegetables may be prepared in a variety of ways. They can be cooked with beans or vegetables, used in soups, or cooked and eaten separately as a side dishes, flavored with a moderate amount of Tamari soy sauce, sea salt, or rice vinegar.
SUPPLEMENTARY FOODS: Foods in the supplementary category may comprise approximately 5 to 10 percent of meal. Once or twice weekly, a small amount of fresh white-meat fish may be eaten if desired.
FRUIT DESERTS, including fresh and dried fruits may also be consumed on occasion. Local and organically grown fruits are preferred. Frequent use of fruit juice is not advisable. However, occasional consumption in warmer weather is allowable, depending on our health.
LIGHTLY ROASTED SEEDS, may be enjoyed as a snack. Thought less frequently, some roasted nuts may be consumed. Rice syrup and barley malt may be used occasionally to add a sweet taste; rice vinegar or umeboshi vinegar may also be used occasionally for a sour taste.
BEVERAGES: Any traditional tea which does not have an aromatic fragrance or a stimulant effect can be used. Examples include bancha (kukicha) twig tea, and roasted grain teas. You may also drink a moderate amount of water (preferably spring or well water.) Iced drinks are best avoided.
FOODS TO BE AVOIDED FOR BETTER HEALTH: Meat, eggs, fat, poultry. dairy products, including butter, yogurt, ice cream, milk and cheese.
Tropical or semi-tropical fruits and fruit juices, soda, artificial drinks and beverages, coffee, colored tea, and all aromatic, stimulant teas such as mint and peppermint tea.
All artificially colored, preserved, sprayed or chemically treated foods. All refined, polished grains, flours and their derivatives. Mass-produced industrialized food including all canned and frozen foods.
Hot spices, any aromatic, stimulant food or food accessory; artificial vinegar and other seasonings.
ADDITIONAL SUGGESTIONS: Cooking oil should be vegetable quality only. For optimum health, use only cold-pressed, mechanically expelled, unrefined sesame or corn oil in moderate amounts.
SALT should be naturally processed sea salt and excessive use should be avoided. Traditional, non-chemicalized Tamari soy sauce and Miso may also be used like sea salt.
You may eat regularly two or three times per day, as much as desired, provided the proportions is correct and chewing is thorough (at least 50 times per mouthful or until it becomes liquid). Please avoid eating for approximately three hours before sleeping.