Recommended Daily Proportions
- Whole cereal grains comprise 50–60% of every meal. These grains may be prepared in a variety of cooking methods. Flour products, noodles, and cracked grains, such as unyeasted whole wheat breads, whole wheat and buckwheat noodles, oatmeal, bulgur, cornmeal, and other cracked grains may be used to complement main servings of whole cereal grains.
- One or two small bowls of miso soup or tamari broth soup are eaten daily. The combination of vegetables and sea vegetables should change often, with the occasional addition of beans and grains.
- Vegetables, served in various styles, comprise 25–30% of each meal.Two-thirds of the vegetables are cooked by boiling, steaming, sauteeing, baking, pressure cooking, etc. One-third or less may be eaten as raw, pressed salad or pickles.
- Whole beans or their products, cooked together with sea vegetables, comprise 5–10% of a meal. (It is unnecessary to eat beans every day.) A variety of cooking methods may be used to prepare beans and sea vegetables.
Beverage: Bancha twig tea, cereal grain teas, and spring or unprocessed well water are used as beverages.
Fish (seafood): White-meat fish and seafood may be taken 1–2 times per week in small amounts.
Fruit (dessert): Fruit or dessert may be taken 2–3 times per week in small amounts, selecting those seasonally available fruits.
Snack (nuts, seeds, etc.): Nuts and seeds may be used as snacks, dry- roasted and seasoned lightly with sea salt or tamari soy sauce. Popcorn, rice cakes, roasted grains, or beans may also be eaten in small volumes as snacks.