Avoid

IDEAL FOOD PATTERN

or
limit Based on the most updated For a 4-season climate,
Meat & Poultry
scientific & macrobiotic preferably organically grown
Beef
Pork
Lamb
Veal
insights and experiences FOR HUMANITY & naturally processed
Chicken
Turkey
Vary proportions and cooking styles according to your personal needs
Eggs
Fatty Red- or
Blue-Meat Fish
Tuna
Salmon Local
Shrimp
Lobster fruits
Tree Fruits Ground Fruits
Salt Apple Cantaloupe
Refined kitchen salt
Apricot Watermelon
Stone salt
Pear Other melons
Grey sea salt
Dried Fruits Peach Strawberry Fruit Products
Dairy Apple Plum Blueberry Apple compote
Milk Apricot Cherry Blackberry Pear compote
Cheese Peach Lemon Raspberry Apple/pear butter
Butter Raisin Tangerine Cranberry Marmelades, without sugar
Cream Currant Lime Mulberry Fruit juices
Ice cream Date Orange Gojiberry Apple vinegar
Yoghurt Others Grape Other berries Others

Plant Fat Products Natural Light salt-based

Margarine
sweeteners Green, fiber-rich pickles
leafy vegetables
Coconut Fat & Oil
Palm Fat & Oil Rice malt syrup Mirin Olives Umeboshi
Rice malt Fruit juices Sauerkraut Miso pickle
Simple & Barley malt Dried fruits Broccoli Chinese cabbage Chicory Salt water pickle Ginger pickle
Refined Sugars Rice amazake Others Chinese broccoli Pointed cabbage Celery stalks fresh & dried Shoyu pickle Shiso pickle
Sugar, white or brown Millet amazake Leek * Savoy cabbage Lettuce Mushrooms Cucumber pickle
Chocolate
Molasses
Oat amazake Green onion * Watercress * Swiss chard Shiitake Takuan pickle VEGETABLE COOKING STYLES
Apple/pear Chives * Mustard green Rucola Cepe Nuka pickle,
Refined corn syrup
Honey
concentrate
Maple syrup
seasonings Scallion *
Parsley *
Bok choy
Pak choy
Wild spinach
Endive
Chanterelle
Morel Condiments
rice bran
Others
Short & crispy
10 seconds to 3 minutes
Longer cooking styles
10 to 20 minutes
Stevia White sea salt Mirin Blanching Stewing
C / D grade Miso, various Ginger Kale Choy sam Alfalfa sprouts * Maitake Toasted seeds Gomashio, sesame salt
Agave syrup Quick sauting Long sauting
Shoyu Lemon Collards Daikon tops Daikon sprouts * Local wild mushrooms Pesto Sea vegetable powder Steaming Pressure cooking
Sugar-based vinegar
Tamari Garlic Green cabbage Carrot tops Bean sprouts Others Tekka Wasabi Wok style, saut Baking
& vinaigrette
Ponzu sauce Local herbs Others Mustard Horseradish Tempura or deep-fry Broiling
Artificial Umeboshi Others * Also to be used as garnish
Shiso powder Others
Sweeteners

Whole
Maltitol
Splenda, isotol
Aspartame, sorbitol

cereals
MSG, mono sodium
glutamate, vei tsin,
ajinomoto
Refined or Highly
Processed Grain Round & ground Brown rice round
Brown rice half long
Millet
Sweet millet
Oats
Rye
Quinoa
Amaranth Root
Products
White bread
White flour
Snacks vegetables Sweet brown rice
Wild rice
Barley
Hato mugi
Wheat
Spelt
Buckwheat
Corn
Jasmine rice
Sorghum
Teff
Others
vegetables Seeds
Yeasted bread
& desserts Pearl barley Kamut Basmati rice
& nuts
&
Pizza Onion Red cabbage Carrot Dried lotus root
without eggs, sugar, honey, dairy
White rice Scallion White cabbage Daikon (white radish) Kuzu Seeds Nuts
Refined noodles Hearty Sweet Pumpkin Brussels sprouts Black radish Ginger Brown sesame seeds Almond
Popcorn naturally Black sesame seeds Walnut
Nightshade Products Squash Round radish Red radish Horseradish

Whole
Mochi sweetened Cauliflower Kohlrabi Burdock Jinenjo Pumpkin seeds Chestnut
Tomato
Puffed grains Pancakes Turnip Zucchini Dried burdock Konnyaku Sunflower seeds Pecan
Potato
Rice crackers Muesli Fennel bulb Cucumber Salsify Sweet potato Pine tree seeds Peanut
Pepper

cereal Products
Rice cakes Chestnuts Rutabaga Others Parsley root Yam Lin seeds Hickory
Eggplant
Rice balls Granola Parsnip Others Lotus seeds Pistachio
Patatoes,
Sushi Candy Lotus root Poppy seeds Hazelnut
Chips & french fries
Sandwiches Fruit, nut Watermelon seeds Cashew
Tropical or Falafel & seed bars Others Others
Subtropical Food Kanten Pastas Noodles Bread Soft Flour Other Cereal
unless you live Cakes Spaghetti Udon Sourdough made from whole Products Seed & Nut Products
in a hot climate Pies Penne Somen whole wheat wheat flour, rye, Oatmeal Various seed & nut oils
Banana Cookies Macaroni Ramen Rye bread buckwheat, corn Bulgur Roasted seeds & nuts
Mango Pastries Vermicelli Soba Chapatti or rice flour Couscous Almond butter
Pineapple Others Spirelli Cha Soba Pita Pancake Polenta Peanut butter
Fig Tagliatelle Jinenjo Soba Naan Crepe Semolina Tahin
Date Others Mugwort Soba Paratha Dumpling Rice flakes Others
Avocado Rice noodles Puri Tortilla Rice chips & crackers
Papaya Bean noodles Others Dosa Seitan & Fu
Hot, aromatic Others Others Mochi
herbs & spices Others

Highly Processed
sea Vegetables Vinegars
Soy Products
Beans, peas & lentils
&
Soymilk, from highly Nori Wakame Agar agar, natural, non-sugar based
processed soy flour Brown rice vinegar
Soy hot dogs
Sushi nori Arame
Hiziki
kanten
Nekombu
Beans Peas Bean Products Fresh Beans Sweet rice vinegar Would you like
Red kidney beans Turtle beans Chickpeas Tofu & Peas
Soy cheese Kombu, Mekabu White beans Cannellini beans Black chickpeas Dried tofu Green beans
Umeboshi vinegar an extra copy of this poster?
Oils
Soy yogurt kelp Dulse Apple vinegar
Soy margarine Sea palm
Chinese azuki beans
Hokkaido azuki beans
Fava beans
Lima (Butter) beans
Green peas
Split peas
Tempeh
Natto
Broad beans
Green peas
Others
Fresh Size 46 cm x 46 cm. For family,
Soy ice cream cold pressed, unrefined
Fish &
Sea grape friends, collegues and students?
& pressed
Hokkaido black beans Navy beans Black-eyed peas Miso Sugar snaps
Others Sesame oil
Strong Stimulants Yellow soybeans Small red beans Local peas Shoyu Snow peas
Toasted sesame oil Order at kushi@macrobiotics.nl
Coffee
Black tea seafood Black soybeans
Brown beans
Mung beans
Local beans Lentils
Tamari
Yuba
Others
Sunflower oil
Corn germ oil
salads
wild / organically cultivated / white meat Others Green lentils Du Puy Okara Pressed salad Fruit salad
Water Cod Seabass Scallops Brown lentils Humus
Olive oil
Bean salad Boiled salad
High mineral water Haddock Trout Mussels Others
Black lentils Tofu spreads Grain salad Grated carrot salad
Distilled water Halibut Red Snapper Oysters Local lentils Others Sea vegetable salad Others
Carbonated water Turbot Squid Others Other legumes Leafy greens salad
Alcohol
Wine with sugar
Rum, liquors
Natural Drinks
Spring water Apple juice Red bush tea
Whiskey, gin, vodka Bancha twig tea, kukicha Apple cider Verbena tea
Additives Bancha leaf tea, hojicha Grape juice Other herbal teas
Yeast or yeasted foods Green tea, sencha Other local fruit juices Natural beer & wine
Roasted brown rice tea, Carrot juice Brown rice sake
Artificial colours
Artificial flavours
Way of Life Suggestions genmai cha Celery juice Others Way of Eating Suggestions
Artificial preservatives Sweet vegetable juice
1. Walk 30 minutes a day in all kinds of weather Other vegetable juices 1. Eat a variety of fresh foods according to the suggestions
Artificially Grown 2. Wear cotton, linen, or plant quality clothing next to the skin Hato mugi tea of the Ideal Food Pattern
or Processed Food 3. Scrub your body daily for good blood and lymph circulation Mu tea 2. Eat 2-3 meals daily at regular times with whole grains
Chemicalized food 4. Avoid long baths and showers because of mineral loss Soymilk, from boiled soy as the center of each meal
Pasteurized food
Sterilized food
5.
6.
Avoid chemical cosmetics and products
Minimize the use of computer, TV, cell phone,
For a beans such as Bonsoy
Grain coffee
For a 3.

Give thanks at the meal and eat as quietly as possible in
a straight and relaxed posture
Irradiated food
GMO food

7.
and other artificial electromagnetic radiation
Keep your life simple and maintain a positive happy & Chamomile tea
peaceful & 4.
5.
Enjoy as much food as you like as long as you chew well
Drink when you are thirsty

healthy life! sustainable world!

Frozen processed food attitude towards everyone and everything 6. Chew your food well, at least 25 times for each mouthful
8. Be active, order your life and clean your house 7. Avoid or limit the intake of cold food and ice drinks
Supplements 9. Explore your expression skills: singing, painting, dancing 8. Avoid or limit electric cooked or microwaved food
Vitamins 9. Avoid eating at least 3 hours before sleeping
Minerals
Enzymes
Probiotics
Design & Copyright Adelbert Nelissen
Drugs 2009 The Kushi Institute of Europe