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The Standard Macrobiotic Dietary Model

Part of the Macrobiotics For Dummies Cheat Sheet

Here are some basic guidelines for choosing foods that fit within your macrobiotic diet plan. This dietary model outlines principle foods, secondary foods, and pleasure foods.

Principle foods

  • Whole grains: Approximately 25 to 30 percent by volume for the amount of food consumed for one day

  • Grain products: Approximately 5 percent per day (as in 1 to 2 slices of bread or 1 to 2 servings of pasta)

  • Vegetables: Approximately 35 percent of the day’s total percentage of food from greens, roots, and ground varieties

  • Beans: Approximately 5 to 10 percent beans or bean products (tempeh, tofu, so on), either canned or dried

Secondary foods

  • Fruits: Approximately 5 to 10 percent as fruits, according to sweet cravings

  • Beverages: Grain-based teas, herbal teas, vegetable juices, and so on

  • Oils, nuts, seeds, and limited dairy products: Approximately 5 to 10 percent natural vegetable oils, nuts, seeds or limited dairy products.

  • Reduced animal protein: Approximately 5 to 10 percent of fish (preferable) or meat (optional)

  • Swing percentage: Additional percentage of whole grains or more vegetables, according to your needs

  • New foods: Devote a small percentage of your dietary template to exploring new foods, such as sea plants or fermented foods (sauerkraut, pickles, miso, and so on)

Pleasure foods

  • “WYW”: Whatever You Want means exactly that. Enjoy the best quality and control the volume of what you eat.

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Macrobiotics For Dummies Cheat Sheet

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