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.