Whole grains typically make up 50 to 60% of each meal. Whole grains include brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and other whole grains.
Rolled oats, noodles, pasta, bread, baked goods, and other flour products can be eaten occasionally.
Soup. One to two cups or bowls of soup per day.
Miso and shoyu, which are made from fermented soybeans, are commonly used.
Vegetables typically make up 25 to 30% of the daily food intake.
Up to one-third of the total vegetable intake can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sauteed.
Beans make up 10% of the daily food intake. This includes cooked beans or bean products such as tofu, tempeh, and natto.
Animal products. A small amount of fish or seafood is typically consumed several times per week. Meat, poultry, eggs, and dairy are usually avoided.
Fish or seafood are eaten with horseradish, wasabi, ginger, mustard, or grated daikon to help the body detoxify from the effects of fish and seafood.
Seeds and nuts in moderation. Seeds and nuts can be lightly roasted and salted with sea salt or shoyu.
Local fruit can be consumed several times a week. Includes apples, pears, peaches, apricots, grapes, berries, melons, and other fruit.
Tropical fruit such as mango, pineapple, and papaya is usually avoided.
Desserts are permitted in moderation, approximately two to three times per week. Desserts can be enjoyed by people who are in good health.
Emphasize naturally sweet foods such as apples, squash, adzuki beans, and dried fruit. Natural sweeteners such as rice syrup, barley malt, and amazake can be used.
Sugar, honey, molasses, chocolate, carob, and other sweeteners are avoided.
Cooking oil is typically unrefined vegetable oil. One of the most common oils used is dark sesame oil. Other oils that are recommended are light sesame oil, corn oil, and mustard seed oil.
Never use canola oil, as it is not a natural oil, does not come from a plant and can cause allergies for some people. Canola oil is a variant of rapeseed oil, used during World War II as a machine lubricant.
Condiments and seasonings include natural sea salt, shoyu, brown rice vinegar, umeboshi vinegar, umeboshi plums, grated ginger root, fermented pickles, gomashio (roasted sesame seeds), roasted seaweed, and sliced scallions.