Macrobiotic Diet Basics (2024)

For people who are looking for a new, eco-friendly diet may be wondering, “what is the macrobiotic diet?” Similar to the vegan diet, the macrobiotic diet has taken a step further to initiate sustainable and balanced nutrition. Macrobiotics is a plant-based diet whose foundation is rooted in improving one’s physical and spiritual wellness for longer life.

Macrobiotic diet basics include simple, easy habits and practices. This diet is also less restrictive than other diets and works to foster a healthy connection with food and dieting. Alongside the nutritional benefits of macrobiotics, it implements eating and lifestyle practices that establish an integrated sense of well-being.

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The macrobiotic diet is unique as it is supplemented with healthy eating practices to promote the best opportunities for prolonging life and preventing disease. These macrobiotic eating practices transcend the food itself; encourage friends and family to follow these habits, as it could help their well-being as well.

While eating, we recommend taking time to eat and enjoy meals. For example, instead of a quick 15-minute meal, breakfast should take at least 20 minutes to eat, and lunch and dinner should last longer than 30 minutes. Taking the time to eat is not only necessary for your digestion and metabolism, but it promotes being present in the moment.

Another practice that correlates to greater mindfulness is eating without distractions, meaning no watching TV, reading, using a phone, or working. This helps establish a positive relationship with food and greater satisfaction with meals. When people eat with distractions, they may implicitly associate meals with times of worries and stress, rather than a chance to fuel the body with pleasant tastes.

Furthermore, people should be eating at consistent mealtimes and avoiding stress eating. Eating at the same time every day best supports the digestion and metabolism processes. By stress eating, it would throw off the digestive system’s schedule and give the body more food than it needs. Additionally, stress eating may lead individuals to crave foods such as snacks that are processed or high in sugar and salt content.

Transitioning into a new diet can be difficult, and it is critical to do it at your own pace. We recommend to adjust slowly and begin with one healthy macrobiotic meal per day or week. Do not stress yourself out by changing too fast. Instead, gradually introduce the dishes for a positive experience. If it is easiest to cook macrobiotic meals over the weekend, then begin with that to gain familiarity with the diet. If it is hard to adjust to macrobiotics at first, invite friends and family over for a healthy, delicious meal.

As a plant-based diet, every meal is planned around cooked grains and vegetables, but it should not become a tedious process. Take the time to go grocery shopping or stop by a local farmers’ market to familiarize yourself with the variety of grains and vegetables available. While shopping, keep in mind that there should be at least one vegetable dish per meal, and buying a wide range of plants will diversify macrobiotic meals.

The macrobiotic diet incorporates a variety of healthy foods into the diet to provide higher nutrition. Oftentimes, most people do not want to eat the same thing every day, and having a wide assortment of vegetables and grains to choose from for each meal can improve meal satisfaction. Furthermore, set aside enough time to cook each meal to be able to prepare the vegetables and grains in a variety of ways.

Below is a concise list of the basic macrobiotic meal recommendations, which supplies the body with plant-based, organic foods:

• Eat one small bowl of soup every day
• Eat naturally pickled and fermented foods
• Eat a proportionate amount of vegetables and grains every meal
• Avoid animal products

Remember that it is not essential to eat meat, poultry, or dairy for complete nutrition. As demonstrated by the macrobiotic vegan diet, plants, not animals, are the best source of protein and other nutrients.

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With a healthy diet and eating practices, implementing new lifestyle routines allows oneself to continue to strive for optimal wellness.

One of the macrobiotic diet’s core values is becoming active. Whether it be taking a 30-minute walk or an hour of yoga, it fosters better mental health and higher levels of confidence. It also brings about physical benefits, such as reducing one’s risks of cancer, osteoporosis, type 2 diabetes, high blood pressure, and obesity.

The most straightforward practice to incorporate into everyday life is surrounding yourself with supportive people. The macrobiotic diet is more than what we put into the body; it is also about the actions we take to create a positive environment for ourselves. By being around positive people, it may be easier to continue with these good habits, rather than being capitulated by old vices.

With over 45 years of experience, Denny Waxman has worked to improve the lives of many through the macrobiotic diet. Macrobiotics are known for their abilities to reduce the effects and risks of aging, cancer, diabetes, heart disease, and many other diseases. Through his hour-long nutrition consultations, Denny Waxman has given hundreds of individuals personalized recommendations to live a better life.

To learn more about the basics of the macrobiotic diet, contact Denny Waxman for personal counseling today or check out more blog articles.

Other resources include:

• The Ultimate Guide to Eating for Longevity – a practical handbook for lasting health with recipes and menu plans. – Available on Amazon.
• Strengthening Health Institute (SHI) – Macrobiotic Courses (Beginner, Intermediate and Advanced)
• SHI Macrobiotics Blog
• SHI Macrobiotics Upcoming Webinars