• Nori• Sushi nori

• Wakame• Arame• Hiziki• Kombu,

kelp

• Agar agar, kanten

• Nekombu• Mekabu• Dulse• Sea palm• Sea grape• Others

• White sea salt• Miso, various• Shoyu• Tamari• Ponzu sauce• Umeboshi

• Mirin• Ginger• Lemon • Garlic• Local herbs• Others

cold pressed, unrefined• Sesame oil• Toasted sesame oil• Sunflower oil• Corn germ oil• Olive oil• Others

• Brown rice vinegar• Sweet rice vinegar• Umeboshi vinegar• Apple vinegar• Others

Tree Fruits• Apple• Apricot• Pear• Peach• Plum• Cherry• Lemon• Tangerine• Lime • Orange• Grape

Ground Fruits• Cantaloupe• Watermelon• Other melons• Strawberry• Blueberry• Blackberry• Raspberry• Cranberry• Mulberry• Gojiberry• Other berries

• Rice malt syrup• Rice malt• Barley malt• Rice amazake• Millet amazake• Oat amazake• Apple/pear

concentrate• Maple syrup

C / D grade

• Mirin• Fruit juices• Dried fruits• Others

Hearty• Popcorn• Mochi• Puffed grains• Rice crackers• Rice cakes• Rice balls• Sushi• Sandwiches• Falafel

Sweet naturally sweetened• Pancakes• Muesli • Chestnuts• Granola• Candy• Fruit, nut

& seed bars• Kanten• Cakes• Pies• Cookies• Pastries • Others

• Pressed salad• Bean salad• Grain salad• Sea vegetable salad• Leafy greens salad

• Fruit salad• Boiled salad• Grated carrot salad• Others

• Olives• Sauerkraut• Salt water pickle• Shoyu pickle

• Umeboshi • Miso pickle• Ginger pickle• Shiso pickle• Cucumber pickle• Takuan pickle• Nuka pickle,

rice bran • Others

• Gomashio, sesame salt• Sea vegetable powder• Wasabi• Horseradish• Others

WHole cereal ProducTS

Pastas• Spaghetti• Penne• Macaroni• Vermicelli• Spirelli• Tagliatelle• Others

Noodles• Udon• Somen• Ramen• Soba• Cha Soba• Jinenjo Soba• Mugwort Soba• Rice noodles• Bean noodles• Others

Bread• Sourdough

whole wheat• Rye bread• Chapatti • Pita• Naan• Paratha• Puri• Others

Soft Flourmade from whole wheat flour, rye, buckwheat, cornor rice flour• Pancake• Crepe• Dumpling• Tortilla• Dosa• Others

other cereal Products• Oatmeal• Bulgur• Couscous• Polenta • Semolina• Rice flakes• Rice chips & crackers• Seitan & Fu• Mochi• Others

WHole cerealS

• Brown rice round• Brown rice half long• Sweet brown rice• Wild rice• Barley• Pearl barley

• Millet • Sweet millet• Hato mugi • Wheat • Spelt• Kamut

• Oats• Rye• Buckwheat• Corn• Jasmine rice• Basmati rice

• Quinoa• Amaranth• Sorghum• Teff• Others

& • Carrot• Daikon (white radish)• Black radish• Red radish• Burdock• Dried burdock• Salsify• Parsley root• Parsnip• Lotus root

• Dried lotus root• Kuzu• Ginger• Horseradish• Jinenjo • Konnyaku • Sweet potato• Yam• Others

rooT veGeTaBleS

• Onion• Scallion• Pumpkin• Squash• Cauliflower• Turnip• Fennel bulb• Rutabaga

• Red cabbage• White cabbage• Brussels sprouts • Round radish• Kohlrabi• Zucchini• Cucumber• Others

rouNd & GrouNd veGeTaBleS

GreeN, FiBer-ricH leaFy veGeTaBleS

FreSH & dried MuSHrooMS• Shiitake• Cepe• Chanterelle• Morel• Maitake• Local wild mushrooms• Others

Beans• Red kidney beans• White beans• Chinese azuki beans• Hokkaido azuki beans• Hokkaido black beans• Yellow soybeans• Black soybeans• Brown beans

• Turtle beans• Cannellini beans• Fava beans• Lima (Butter) beans• Navy beans• Small red beans• Mung beans• Local beans• Others

Peas• Chickpeas• Black chickpeas• Green peas• Split peas• Black-eyed peas• Local peas

lentils• Green lentils Du Puy• Brown lentils• Black lentils• Local lentils• Other legumes

Bean Products• Tofu• Dried tofu• Tempeh• Natto• Miso• Shoyu• Tamari• Yuba• Okara• Humus• Tofu spreads• Others

Fresh Beans & Peas• Green beans• Broad beans• Green peas• Sugar snaps• Snow peas• Others

BeaNS, PeaS & leNTilS

SNackS & deSSerTS

without eggs, sugar, honey, dairy

NaTural SWeeTeNerS

local FruiTS

FiSH & SeaFood

wild / organically cultivated / white meat

viNeGarSnatural, non-sugar based

oilS

SeaSoNiNGS

Sea veGeTaBleS

FreSH & PreSSed

SaladS

coNdiMeNTS

liGHT SalT-BaSed PickleS

NaTural driNkS

• Cod• Haddock• Halibut• Turbot

• Seabass• Trout• Red Snapper• Squid

• Scallops• Mussels• Oysters• Others

• Spring water• Bancha twig tea, kukicha• Bancha leaf tea, hojicha• Green tea, sencha• Roasted brown rice tea,

genmai cha

• Apple juice• Apple cider• Grape juice• Other local fruit juices• Carrot juice• Celery juice• Sweet vegetable juice • Other vegetable juices• Hato mugi tea• Mu tea• Soymilk, from boiled soy

beans such as Bonsoy• Grain coffee• Chamomile tea

• Red bush tea• Verbena tea• Other herbal teas• Natural beer & wine• Brown rice sake• Others

• Toasted seeds• Pesto• Tekka • Mustard• Shiso powder

• Broccoli• Chinese broccoli• Leek *• Green onion *• Chives *• Scallion *• Parsley *• Kale• Collards• Green cabbage

• Chinese cabbage• Pointed cabbage• Savoy cabbage• Watercress *• Mustard green• Bok choy• Pak choy• Choy sam• Daikon tops• Carrot tops

• Chicory• Celery stalks• Lettuce• Swiss chard• Rucola• Wild spinach• Endive• Alfalfa sprouts *• Daikon sprouts *• Bean sprouts• Others

* Also to be used as garnish

&

Fruit Products• Apple compote• Pear compote• Apple/pear butter• Marmelades, without sugar• Fruit juices• Apple vinegar• Others

Seeds• Brown sesame seeds• Black sesame seeds• Pumpkin seeds• Sunflower seeds• Pine tree seeds• Lin seeds• Lotus seeds• Poppy seeds• Watermelon seeds• Others

SeedS & NuTS

Nuts• Almond• Walnut • Chestnut• Pecan• Peanut• Hickory• Pistachio• Hazelnut• Cashew• Others

Design & Copyright Adelbert Nelissen© 2009 The Kushi Institute of Europe

dried Fruits• Apple• Apricot• Peach• Raisin• Currant• Date• Others

Seed & Nut Products• Various seed & nut oils• Roasted seeds & nuts• Almond butter• Peanut butter• Tahin• Others

ideal Food PaTTerN For HuMaNiTy©

avoid or

liMiTMeat & Poultry• Beef• Pork• Lamb• Veal• Chicken • Turkey• Eggs

Fatty red- or Blue-Meat Fish• Tuna• Salmon• Shrimp• Lobster

Salt• Refined kitchen salt • Stone salt• Grey sea salt

dairy• Milk• Cheese• Butter • Cream• Ice cream• Yoghurt

Plant Fat Products• Margarine• Coconut Fat & Oil• Palm Fat & Oil

Simple & refined Sugars• Sugar, white or brown• Chocolate• Molasses• Refined corn syrup• Honey• Stevia• Agave syrup• Sugar-based vinegar

& vinaigrette

artificial Sweeteners• Maltitol• Splenda, isotol• Aspartame, sorbitol• MSG, mono sodium

glutamate, vei tsin, ajinomoto

refined or Highly Processed Grain Products• White bread• White flour• Yeasted bread• Pizza• White rice• Refined noodles

Nightshade Products• Tomato• Potato• Pepper• Eggplant• Patatoes, • Chips & french fries

Tropical or Subtropical Food unless you live in a hot climate• Banana• Mango• Pineapple• Fig• Date• Avocado• Papaya• Hot, aromatic

herbs & spices

Highly Processed Soy Products• Soymilk, from highly

processed soy flour• Soy hot dogs• Soy cheese• Soy yogurt• Soy margarine • Soy ice cream

Strong Stimulants• Coffee• Black tea

Water• High mineral water• Distilled water• Carbonated water

alcohol• Wine with sugar• Rum, liquors• Whiskey, gin, vodka

additives• Yeast or yeasted foods• Artificial colours• Artificial flavours• Artificial preservatives

artificially Grown or Processed Food• Chemicalized food• Pasteurized food• Sterilized food• Irradiated food• GMO food• Frozen processed food

Supplements• Vitamins• Minerals• Enzymes• Probiotics

drugs

vary proportions and cooking styles according to your personal needs

Way oF eaTiNG SuGGeSTioNS1. Eat a variety of fresh foods according to the suggestions of the Ideal Food Pattern 2. Eat 2-3 meals daily at regular times with whole grains as the center of each meal3. Give thanks at the meal and eat as quietly as possible in a straight and relaxed posture4. Enjoy as much food as you like as long as you chew well5. Drink when you are thirsty6. Chew your food well, at least 25 times for each mouthful7. Avoid or limit the intake of cold food and ice drinks8. Avoid or limit electric cooked or microwaved food9. Avoid eating at least 3 hours before sleeping

Way oF liFe SuGGeSTioNS1. Walk 30 minutes a day in all kinds of weather2. Wear cotton, linen, or plant quality clothing next to the skin3. Scrub your body daily for good blood and lymph circulation4. Avoid long baths and showers because of mineral loss5. Avoid chemical cosmetics and products6. Minimize the use of computer, TV, cell phone, and other artificial electromagnetic radiation7. Keep your life simple and maintain a positive attitude towards everyone and everything8. Be active, order your life and clean your house9. Explore your expression skills: singing, painting, dancing

Short & crispy10 seconds to 3 minutes• Blanching• Quick sautéing• Steaming• Wok style, sauté• Tempura or deep-fry

longer cooking styles 10 to 20 minutes• Stewing• Long sautéing• Pressure cooking• Baking• Broiling

veGeTaBle cookiNG STyleS

Based on the most updated scientific & macrobiotic

insights and experiences

For a 4-season climate, preferably organically grown

& naturally processed

Would you like an extra copy of this poster?

Size 46 cm x 46 cm. For family, friends, collegues and students? order at kushi@macrobiotics.nl

For a happy &

healthy life!

For a peaceful &

sustainable world!