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 sauting Steaming Wok style, saut Tempura or deep-fry

longer cooking styles 10 to 20 minutes Stewing Long sauting 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!