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The Macrobiotic Diet
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• At least 50% by volume of every meal should be cooked cereal grains, the majority of which should be whole grain rather than cracked or as flour.
  
• Approximately 25% to 35% of each meal may include vegetables, two-thirds of them cooked by various methods such as steaming
  
• Approximately 5% to 10% of daily food intake should include miso soup or natural shoyu broth soup with a variety of vegetables, seaweeds, beans and grains added.
  
• From 10% to 15% of the daily fare can include cooked beans and sea vegetables.
  
• Once or twice a week, a small portion of white-meat fish may be eaten, prepared by various cooking methods.
  
• Locally grown, seasonal fruit may be enjoyed two or three times a week and an occasional snack of roasted seeds or nuts, dried fruits or roasted beans.
  
• Tea is the recommended beverage, especially bancha, brown rice and dandelion teas and any traditional teas that do not have an aromatic fragrance or stimulant effect. Cereal grain coffee is also acceptable.

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• Meat, animal fat, poultry, dairy food, eggs
  
• All fatty or greasy foods
  
• Tropical or semi-tropical fruits and fruit juices; soft drinks, all commercial, artificial drinks and beverages; coffee, colored tea and all aromatic stimulant teas such as peppermint, rose hips, etc.
  
• Sugar, honey, all syrups, saccharin and other concentrated or artificial sweeteners such as rice honey, barley malt, or maple syrup may be used in very small quantities for an occasional sweet taste.
  
• Refined or polished grains and flours and products of these flours
  
• All foods that are colored, preserved, highly processed, sprayed or chemically treated.
  
• All mass produced or industrialized food, including canned or frozen products
  
• Hot spices, artificial vinegar, MSG, or any other commercial seasonings

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• Only small amounts of unrefined sesame or corn oil should be used for cooking in oil
  
• Seasonings may include unrefined sea salt, natural shoyu and miso
  
• Recommended condiments include gomasio (a combination of roasted sesame seeds and sea salt), roasted kelp, kombu, or wakame powder, shredded nori, shio, kombu or boiled nori; umeboshi salt plums, tekka; and a moderate amount of natural shoyu.
  
• Eat two or three times a day, as much as you want as long as the proportions are correct.
  
• Chew your food thoroughly.
  
• For thirst drink a small amount of fresh water but not iced.
  
• Learn the proper methods of macrobiotic cooking to preserve the vitality of the food.

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