The macrobiotic diet is a dynamic set of guidelines
that change with geographical location, season, the
availability of local foods, and even the time of day.
At the heart of the diet is the Asian concept that everything
has an energy or force that is either yin or yang.
Yin represents female or cool, dark, inwardly focused
energy. Yang represents male or warm, light, outwardly
focused energy. For good mental and physical
health and a harmonious life, yin and yang forces must
be balanced.
This balance must be reflected in the food
the individual eats. Because environmental yin and
yang forces change with the seasons, with climate,
and time of day, the diet must change with them.
For
example, spring and summer foods should be lighter
and cook more quickly than winter foods. In addition,
diet is adjusted to reflect the individual’s age, gender,
activity level, and health.
Certain foods are preferred and others rejected or
strongly discouraged on the macrobiotic diet. Unrefined
whole grains such as brown rice, barley, millet,
whole oats, and wheat berries are preferred foods.
Processed whole grain foods such as flour are not
desirable and should be used sparingly or not at all.
Green leafy vegetables are preferred, as are foods in the
cabbage family and root vegetables.
Some of the vegetables
to be avoided include asparagus, eggplant, bell
peppers, spinach, okra, potatoes, and tomatoes. In
addition tropical fruits (e.g. bananas, pineapple,
mango) and tropical nuts are banned for people living
in temperate climates because they are not local.
The
diet permits small portions of white fish (e.g. flounder,
cod, halibut, sole) two or three times a week. Dried
beans may be used sparingly, and soy products are
generally acceptable. Red meats, poultry, most dairy
products, eggs, artificial sweeteners, white rice, popcorn,
coffee, chocolate, alcohol, and most baked goods
are strongly discouraged.
The resulting macrobiotic
diet is a high carbohydrate/low protein diet that is
high in dietary fiber. Estimates are that a macrobiotic
diet is 50–55% whole grains, 20–30% fresh vegetables,
10% sea vegetables and about 10% beans, lentils, soy,
and fish.
Meals should be constructed to balance the
yin and yang qualities of the foods. Acceptable foods
should be eaten following these guidelines.
-Eat two or three meals daily.
-Eat only organic food.
-Choose foods that are grown locally or within about
a 400 mile (650 km) radius of home. Avoid imported
foods.
-Adjust the energy of the food to the energy of the
seasons and the time of day.
-Cook food over a flame, not with an electric burner
or microwave.
-Use cast iron, clay pots, or stainless steel cookware.
-Cook frequently with methods that use liquids (e.g.
pressure cooking, boiling, steaming, soups, stews)
instead of dry cooking methods (baking, broiling).
-Eat nothing that is commercially processed and contains
food additives.
-Take no dietary supplements.
The macrobiotic diet is part of a philosophy and
lifestyle that incorporates concepts of balance and
harmony from Asian philosophy and beliefs about
diet from Traditional Chinese Medicine. It is intended
to be a weight-loss diet, although people who switch to
this diet often lose weight.
