Macrobiotic Diet Example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.Macrobiotic Diet Example

Macrobiotic diet

The macrobiotic diet is not a dietary scheme but a food philosophy that affects the entire lifestyle of those who follow it. The term macrobiotic derives from the Latin makros + bios, meaning big / long life; is a noun coined by the Japanese doctor Nyioti Sakurazawa between the end of the 800th and the beginning of the 900th century who, inspired by the ancient Japanese culture, then exported the food style of the long-lived Buddhist monks to the USA.
The macrobiotic diet pursues the balance between yin and yang, where yin refers to acidic foods and yang to alkaline foods; among these, there is a third category known as "naturally balanced" foods.



  • Yin-acid foods: milk and derivatives, fruit, tea, sugar, honey, alcoholic beverages; some tropical fruits: bananas, mangoes, kiwis, papaya, pineapple, watermelon, plum; some vegetables such as potatoes, eggplants, tomatoes; garlic, beets, white bread, sausages, beef, eggs *, clams, vitamin C, spices, processed foods, preserved foods, dyes or chemicals
  • Yang-alkaline foods: salt, chicken, fish, eggs *, vegetables, algae, etc.
  • Balanced foods: cereals, legumes, oil seeds.

* According to bibliographic sources, the egg is placed in both yin and yang; therefore, in order to avoid the disclosure of conceptual inaccuracies, we will totally refrain from including them in the example that follows.
NB. For the macrobiotic diet, chewing and taste are of decisive importance, at least as much as the choice of foods themselves!
In practice, for every yin food there must also be a yang food, while balanced foods do not need to be compensated. In fact, subsequent revisions of the macrobiotic diet have adapted quite a lot to the contemporary lifestyle, partially losing their philosophical nature. Well, in the next example a REAL example of a macrobiotic diet will be proposed which, although not very applicable, will certainly be faithful to the idea of ​​Nyioti Sakurazawa and the Buddhist monks.
The positive and negative aspects of the macrobiotic diet are described in the article: Macrobiotic diet.
NB. The only food supplements tolerated by the followers of the macrobiotic diet (a little less by the ancient Buddhist monks) are based on vit. A, D, E, K and B6.



Macrobiotic diet: example

  • Secretary, she does not practice sports and experiences continuous digestive system disorders.
Gender

M

Age

44

Height cm

160

Wrist circumference cm

15,1

Constitution

Normal

Height / wrist

10,6

Morphological type

Normolineo

Weight kg

78

Body mass index

30,5

Physiological body mass index desirable

21,7

Desirable physiological weight kg

55,5

Basal metabolism kcal

1312,3

Physical activity level coefficient

Lightweight no aus, 1,42

Energy expenditure kcal

1863,5kcal

Diet IPOCALORIC - 30% 1304 Kcal
Breakfast 15% 196Kcal
Snack 5% 65Kcal
Lunch 40% 522Kcal
Snack 5% 65Kcal
Price 35% 456kcal

Macrobiotic Diet Example - DAY 1




Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Dried walnuts

10g, 61,2kcal

Lunch, about 35% kcal TOT

Boiled beans

Dried beans

100g, 311,0kcal

Alga wakame


200g, 90,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

almonds

10g, 57,5kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

Steamed chicken breast

Chicken breast, meat only


200g, 220,0kcal

Zucchini, with peel

200g, 32,0kcal

White bread

25g, 66,5kcal


Macrobiotic Diet Example - DAY 2


Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Pine nuts

10g, 62,9kcal

Lunch, about 35% kcal TOT

Boiled soy

Dry soy

80g, 325,6kcal

Fennel, bulb

200g, 62,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

Hazelnuts

10g, 62,8kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

Steamed cod

Cod fillet

200g, 164,0kcal

carrots

200g, 82,0kcal

White bread

25g, 66,5kcal


Macrobiotic Diet Example - DAY 3


Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Pistachios

10g, 55,7kcal

Lunch, about 35% kcal TOT

Boiled chickpeas

Dried chickpeas

100g, 334,0kcal

Spinaci

200g, 46,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

Noci pecan

10g, 69,1kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

Tofu

Tofu

200g, 152,0kcal

Apple, with peel

200g, 104,0kcal

White bread

25g, 66,5kcal


Macrobiotic Diet Example - DAY 4


Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Dried walnuts

10g, 61,2kcal

Lunch, about 35% kcal TOT

Boiled lentils

Dried lentils

100g, 325,0kcal

Alga wakame

200g, 90,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

almonds

10g, 57,5kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

Steamed sea bass

Sea bass fillet

250g, 205,0kcal

Mushrooms

200g, 40,0kcal

White bread

25g, 66,5kcal


Macrobiotic Diet Example - DAY 5


Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Pine nuts

10g, 62,9kcal

Lunch, about 35% kcal TOT

Boiled soy

Dry soy

80g, 325,6kcal

Fennel, bulb

200g, 62,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

Hazelnuts

10g, 62,8kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

tempeh

tempeh

100g, 193,0kcal

carrots

200g, 82,0kcal

White bread

25g, 66,5kcal


Macrobiotic Diet Example - DAY 6


Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Pistachios

10g, 55,7kcal

Lunch, about 35% kcal TOT

Boiled chickpeas

Dried chickpeas

100g, 334,0kcal

Spinaci

200g, 46,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

Noci pecan

10g, 69,1kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

Steamed sea bream fillet

sea ​​bream

250g, 225,0kcal

Pear, with peel

200g, 116,0kcal

White bread

25g, 66,5kcal


Macrobiotic Diet Example - DAY 7


Breakfast, about 15% kcal TOT

Boiled rice

Long grain brown rice, boiled

60g, 217,2kcal

Snack, about 5% kcal TOT

Dried walnuts

10g, 61,2kcal

Lunch, about 35% kcal TOT

Boiled beans

Dried beans

100g, 311,0kcal

Alga wakame

200g, 90,0kcal

White bread

50g, 133,0kcal

Snack, about 5% kcal TOT

almonds

10g, 57,5kcal

Dinner, about 35% kcal TOT

Boiled rice

Long grain brown rice, boiled

30g, 108,6kcal

Tofu

Tofu

200g, 152,0kcal

oranges

200g, 126,0kcal

White bread

25g, 66,5kcal


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