The Standard Macrobiotic Diet*

Whole Cereal Grains -- Daily

Beverages -- Daily

On the average, most of the daily intake by weight should include cooked, organically grown, whole cereal grains, which may be prepared in a variety of ways.  These include brown rice, millet, oats, corn, rye, wheat, buckwheat, and others.  A portion of this amount may consist of noodles or pasta, unyeasted whole grain breads, and other partially processed grains or grain products.  However, whole grain prepared in whole form should ideally form the center of every meal.

Recommended daily beverages include roasted bancha twig tea (also known as kukicha), roasted brown rice tea, and roasted barley tea.  Any traditional tea that does not have an aromatic fragrance or a stimulating effect may be used.  For drinking or cooking, good quality water (preferably natural spring or well water) may be used.  If these are not available, bottled spring water or filtered tap water are recommended.  Avoid excessive liquid consumption and ice cold beverages.  Vegetable and fruit juice and good quality beer may be used occasionally as health permits.

Soups -- Daily

Pickles -- Daily

Some of our daily food (1 to 2 cups or bowls) may include soup made with vegetables, sea vegetables (such as wakame or kombu), grains, or beans.  Seasonings include miso, shoyu (natural soy sauce), and sea salt.  The flavor should not be too salty and should be suitable to personal condition and taste.

A small amount of pickles traditionally made from the highest quality ingredients are eaten daily with meals.  A variety of pickles are recommended including sauerkraut, miso pickles, shoyu pickles, and umeboshi pickles.

Vegetables -- Daily

Fish and Seafood -- Occasional

Another portion of our daily food consists of vegetables, locally and organically grown whenever possible.  As examples, vegetables for daily use include: green leafy vegetables: bok choy, Chinese cabbage, collard greens, kale, leeks, mustard greens, parsley, scallions, turnip greens, and watercress.  Round vegetables: acorn squash, broccoli, Brussel sprouts, butternut squash, buttercup squash, cabbage, cauliflower, onions, pumpkin, rutabaga, and turnip.  Root vegetables: burdock, carrots, daikon, lotus root, parsnips, and radish.  Vegetables may be cooked in various styles: steaming, boiling, sautéed with a small amount of sesame oil, and occasionally deep‑fried or baked as health permits.  A small portion may be eaten occasionally as fresh raw salad and frequently as boiled or pressed salad.

For people in usual good health, a variety of supplemental foods may be taken.  These include fresh low‑fat, white‑meat fish such as cod, flounder, or sole once or twice a week in modest volume.  Fish may be prepared in a variety of ways, especially steaming, boiling, poaching, or lightly sautéing.  More fatty red‑meat, blue‑skinned, and shellfish may be used sparingly as health permits.

Beans and Sea Vegetables -- Daily

Fruit -- Occasional

Allow some of the daily diet to include cooked beans and sea vegetables.  The most suitable beans for day-to-day use are azuki beans, chickpeas, and lentils.  Other beans may be used on occasion.  Bean products such as tofu, tempeh, and natto may be used daily.  Sea vegetables such as nori, wakame, and kombu are recommended for daily use.  Hiziki and arame may be taken two or three times a week as a small side dish.  All others may be used occasionally as desired.  Sea vegetables may be prepared in a variety of ways: cooked with beans or vegetables, used in soups or served as side dishes, or flavored with a moderate amount of shoyu, sea salt, umeboshi plum, or other seasoning.

Fruit, including fresh, dried, and cooked fruits, may be taken two to three times a week.  Local and organically grown fruits are preferred, such as apples, cherries, pears, plums, peaches, apricots, berries, and melons.  Tropical and semitropical fruits are best avoided in a temperate climate.  Frequent use of fruit juice is not advisable.  Occasional consumption in warmer weather is suitable as health permits.

Seasonings -- Daily

Seeds and Nuts -- Occasional

Seasonings are used to enhance flavor and taste and are recommended for use in moderate amounts.  Seasonings to be used daily include unrefined white sea salt with a balanced mineral content, traditionally made miso that has aged two or more years, and natural shoyu.  They should be cooked with the foods, not added at the table.  Cooking oil should be vegetable quality only, especially unrefined sesame oil (light or dark) or unrefined corn oil.

Nuts and seeds such as pumpkin seeds, sesame seeds, sunflower seeds, peanuts, walnuts, and pecans may be enjoyed as a snack.  Other snacks include mochi, sushi, rice cakes, and popcorn.

Condiments -- Daily

Natural Desserts -- Occasional

Condiments allow for individual variety and taste.  They are kept on the table and used, if desired, in small amounts.  Recommended condiments include gomashio (sesame salt usually made from 1 part roasted sea salt to 16 to 18 parts roasted sesame seeds), umeboshi plums, tekka root vegetable condiment, green nori flakes, and others.

Naturally sweetened desserts such as puddings, natural gelatins, cakes, pies, puddings, and cookies may be taken several times a week as health permits.  These should be made with good quality ingredients (no eggs, refined flour, or dairy) and naturally sweetened with a grain‑based sweetener such as amasake, barley malt, or rice syrup or, occasionally, fruit juice.

Way of Eating

It is important to eat regularly, two to three times a day, and you may eat as much as you want, provided the proportion of daily eating is within suggested guidelines.  Please chew thoroughly, and avoid eating three hours before bedtime.  Proper cooking is essential for health.  Everyone is encouraged to study cooking.  Preparing food in a grateful, loving spirit is very important.

* Guidelines are the standard average in a temperate climate zone.  For tropical or polar (cold climate) guidelines, please see Standard Macrobiotic Diet by Michio Kushi (One Peaceful World Press).