Macrobiotic Diet Foods

By Meg Brannagan

Diet influences your life and health and choosing macrobiotic foods is often not just an eating method, but encompasses a holistic way of living. Macrobiotic foods promote good health and may be eaten to prevent illness or as a supplement for other methods of healing. Food selection follows the principles of yin and yang to provide balance for your environment. Some foods are considered to have more of these types of energy, in that they offset temperature or environmental changes. For example, in the summer, yin foods might contain more water and are refreshing for the body if the weather is hot. Alternatively, in colder months, yang foods have more aromas and provide warmth. Thus, macrobiotic diet recommendations follow these principles when selecting foods.

How Much to Eat

The macrobiotic diet includes a variety of different foods eaten in proportion for balance, with the largest amount of your calories coming from whole grains. The amounts of calories you eaten each day include:

50 to 60 percent from whole grains20 to 30 percent from vegetables5 to 10 percent from soups made with approved vegetables, condiments and sea vegetables5 to 10 percent from beans, lentils and sea vegetablesStandard Foods

Some types of foods are acceptable to eat on a regular basis in the right proportions for your daily diet. The foods to include regularly are:

Vegetables such as bok choy, broccoli, cabbage, carrots, cauliflower, collard greens, kale, leeks, mustard greens, onions, radishes, turnips and winter squashWhole grains, including barley, brown rice, corn, oats, rye and wheatAduki beans, chickpeas, lentils and tofuSea vegetables such as arame, hiziki, kelp, kombu and noriSeafood, including carp, flounder, halibut and troutDrinks such as banchea tea, dandelion root tea, roasted barley tea and spring water

You may also use some types of flavorings to add taste and for use in cooking. Flavorings such as brown rice vinegar, barley malt and seaweed powder; and seasonings such as sea salt, miso, tamari soy sauce and organic vegetable oil are all acceptable for regular use.

Occasional Foods

Some foods are acceptable to eat on occasion but should be limited to no more than two to three times per week in season:

Vegetables such as celery, cucumbers, lettuce, string beans and water chestnutsWhole grains, including bulgur, rice cakes, tortillas or whole wheat pasta and crackersBeans such as kidney beans, lima beans, navy beans, pinto beans or soybeansSeafood, including clams, shrimp and oystersNuts and seeds, including peanuts, pecans, pumpkin seeds, sunflower seeds and walnutsFruits in season and local to your climateFoods to Avoid

Foods to avoid on a macrobiotic diet include:

White rice, white flour, white sugar, foods made with yeast and processed cerealsVegetables such as beets, peas, pickles, potatoes, spinach, yams and zucchiniRed meat, poultry, frozen entrees and canned or processed foodsEggs, dairy products, chocolate and honeyDrinks such as fruit juice, shakes, malts, coffee, soda, black tea and alcoholNuts such as Brazil nuts, cashews, macadamia nuts and pistachiosSeafood, including bluefish, mackerel, swordfish and tunaPreparation

Preparing macrobiotic foods involves using simple methods of cooking. Methods such as boiling, preparing soups, stir-frying without oil and steaming are all ways of cooking macrobiotic foods that are simple, use fewer condiments and sauces and preserve flavor. Foods may also be prepared using a pressure cooker if you have one. Occasionally, foods may be prepared using a small amount of vegetable oil for sautéing; they may also be baked or eaten raw.

Try to eat foods that are not processed, are organic and locally grown whenever possible. Cooking using a gas flame is preferable to preparing foods using electric ovens or microwaves. Select cast-iron or stainless steel utensils and pans rather than those coated with Teflon. In addition to carefully preparing your foods, chewing food thoroughly may make digestion easier and will give you time to reflect on what you are eating and to show gratitude for your meal.

Macrobiotic foods hold many benefits by providing vitamins and nutrients good for your health. By choosing these types of foods and following a macrobiotic diet, you are making positive choices for your lifestyle that can result in better physical and emotional health.

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