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How To Follow a Macrobiotic Diet

Macrobiotics is a dietary philosophy that promotes the consumption of natural foods and the avoidance of processed ones. The macrobiotic diet consists mainly of whole grains, vegetables, and beans.


  • Step 1: Consume a small amount of white fish meat once or twice a weak. Fruit may be eaten two or three times a weak. Roasted nuts may be eaten occasionally as snacks.
  • Step 2: Avoid red meat, dairy products, and sugar.
  • Step 3: Drink spring or well water, and herbal or grain teas.
  • FACT: Did you know? Although linked to Zen Buddhism, the macrobiotic movement can be traced to the publication of George Ohsawa’s Zen Macrobiotics in 1965.
  • TIP: Chewing your food is important in macrobiotics. Good digestion requires that you chew each mouthful of food from 50 to 100 times.
  • Step 4: Make sure beans and seaweed comprise 10 to 15 percent of your daily diet.
  • Step 5: Make sure whole grains constitute 50 percent of the volume of each meal. Whole grains include brown rice, millet, barley, whole wheat, oats, corn, buckwheat, groats, and rye.
  • TIP: Macrobiotic meals can be prepared by baking, boiling, or steaming.
  • Step 6: Eat 2 cups of soup daily. The soup stock can be made from a variety of vegetables, beans, and grains. The recipe should be changed frequently.
  • Step 7: Make sure vegetables comprise 20 to 30 percent of each meal. Up to one third may be eaten raw.
  • : Never change your diet without first consulting your physician. A macrobiotic diet may lack important nutrients needed by children and pregnant women.

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