Macrobiotic Diet Menu

Most people are of the view that a macrobiotic diet is less of a diet and more of a lifestyle change. Of late, the word 'diet' seems to have become synonymous with sudden erratic changes in eating patterns, often eliminating major food groups, that are more concerned with losing weight than promoting health. A macrobiotic diet follows the principle of eating foods that will enhance not only physical health, but also spiritual and mental health. Essentially derived from a Japanese style of life, a typical macrobiotic menu will include mainly cereals, grains and vegetables along with small amounts of fish. People following this lifestyle will typically avoid processed and refined foods, and use macrobiotic menu natural foods wherever possible. To understand the principles governing this diet and its menu, the following are some guidelines.

BASICS

Food Group Proportions
Carbohydrates: Include carbohydrates in the form of whole grains like brown rice, wheat, barley, millet, rye and corn among others, to make up 50 to 60% of each meal.
Vegetables: Make up 25 to 30% of each meal. Vegetables are to be eaten raw, steamed, baked or boiled.
Soup: Made from macrobiotic ingredients, especially miso and shoyu, one to two servings a day.
Beans: No more than 5 to 10% of your daily food intake. Most menus of this diet incorporate the use of soybeans and other soy products, like tofu.
Fish: Fish and seafoods are eaten in small amounts, several times a week. On the whole, all other forms of meat and poultry are avoided.
Fruits and Nuts: Locally produced fruit is to be consumed several times a week, especially fruits such as apples, peaches, pears, berries, grapes and melons. Nuts in small portions are also permitted.

Cooking Styles
In general, a macrobiotic diet will emphasize cooking styles which permit low (or no) oil content like pressure cooking, boiling, steaming, sautéing and so on. Although it does not completely restrict other styles of cooking, people on this diet are advised to avoid deep frying, roasting and pan frying. This is the main reason why this diet is beginning to gain popularity among the masses.

Beverages
The consumption of any aerated, caffeine containing drinks, or those containing artificial sweeteners, as well as alcohol should be avoided. You can drink macrobiotic tea, or kukicha twig tea as an accompaniment to a macrobiotic breakfast, as well as in between your meals.

PRINCIPLES

Balance
The macrobiotic diet works on the principle of balance, derived from the Chinese philosophy of yin and yang - the two opposing forces that together maintain life's balance. Applying this principle to all aspects of life, and incorporating it in the meals you eat promotes holistic and spiritual well-being. Yin is the female force, dark, tranquil, cool and calm, while Yang is the male force, active, alert, warm and energetic. The macrobiotic way of life advises combining both forces to balance all aspects of life. The principles of yin and yang are also applied to food, to achieve a balance of all flavors - sweet, savory, bitter and sour.

Seasonal Changes
When planning a menu, it's also important to keep in mind that cooking styles and foods should change according to the time of year or season. In spring for instance, when there is freshness, light, macrobiotic recipes reflect these seasonal variances and use fresh produce and light cooking styles. In winter, on the other hand, use heavier foods with a more concentrated taste and strong flavors.

Ecologic sustainability
One of the strengths of the macrobiotic diet is its emphasis on the use of locally grown produce, to encourage ecologic sustainability. It encourages eating, organic foods, that are grown in the area where you reside, stressing that foods that are imported from different places are meant for people who reside there. A case in point would be eating tropical fruits (which this diet advises against) in regions with temperate climates.

Restrictions
Although the macrobiotic way of life has dedicated followers for whom the high-fiber low-fat diet works well, this plan is inadvisable for children, adolescents, pregnant women and lactating mothers. Some nutritionists also feel that it may give rise to vitamin deficiencies and low energy levels due to low protein content.

Once you understand the principles to keep in mind, planning a macrobiotic diet menu will not seem as difficult as it may appear. It is a healthy diet to follow, one that you can incorporate into a lifestyle change. Leading a 'macrobiotic life' can be a holistic experience, promoting health and happiness for both you and your family!