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13

May

2021

Ideal diet and meal plan across 20’s. 30’s and 40’s

Ideal diet and meal plan for the 20’s, 30’s, 40’s age group

A Macrobiotic approach is based on a simple tenet advocated by Hippocrates “let food be they medicine, and medicine be thy food” – the term Macrobiotics was coined by him. A Macrobiotic approach encompasses not only good food, but extends to cooking styles, lifestyle, daily exercise, a grateful state of mind, using practices like meditation to center oneself – its purpose is to support a full vibrant life. The Macrobiotic focus is to bring the body and mind back into balance via utilizing food. Central to the Macrobiotic approach is whole grain, legumes, beans, and vegetables. Red meat, processed foods, sugar, dairy are avoided as they seek to create imbalance in the body. Oils, nuts, fruits and condiments is used to add variety to the diet and make it richer. The idea is to create food, which is wholesome and nutritious.

Across all age groups avoid the following:

Dairy (as it causes problems does and not assimilate well in the human body causing allergies, cysts, and has caseins which the body cannot handle); Red meat; Processed foods like sugar [adds to candida], all white flour, white rice, commercially baked bread they all lead to insulin sensitivity causing problems with the pancreas and mood problems; Strong stimulants on and everyday basis like coffee which blocks the absorption of nutrients; all sweeteners; chocolates; & alcohol (minimize).

Across all age group include the following:

Have living foods (foods that grow) versus dead foods i.e., food out of a box. Adopt different cooking styles, have seasonal vegetables/fruits, local foods, and a blend of alkaline and acid foods (e.g., grains and some beans are acid forming, while vegetables and fruits are alkaline forming this is why its important to eat as many vegetables as grains in a typical day).

Have a diet rich in sodium and potassium which helps the nerves and muscles to function properly, switch to sea salt to keep sodium levels to a minimum this aid’s in weight loss and maintain blood sugar levels. Include more of low glycemic index foods maintaining sugar levels. Make sure you get enough of protein (beans for vegetarians and a proper balance of whole grain and vegetables {if vegetarian and fish for non-vegetarians}). Include iron rich foods like green leafy vegetables. Calcium rich foods (it is a myth that dairy foods give you calcium only as dairy is also high on saturated fats. Vitamin B12 (maintains healthy nerves and cells [fish & sea food – vegetarians should consider a supplement], Vitamin D, Fiber, Fats [good quality mono-saturated], include sea vegetables in your diet which add trace minerals and essential to maintain a good metabolism known as pantothenic acid, which body relies on to help the adrenal glands to produce stress hormones. Include nuts and seeds in your diet as a source of protein, include fermented foods quick pickles as they add beneficial bacteria that is good probiotics.

In the 20’s – The focus should be on fortifying the body and the focus should be on foods that provide energy to handle a student’s life primarily. A standard Macrobiotic plan would include:

  1. Whole grain (50-60% of the daily volume consumption).
  2. Vegetables (20-30%) cooked in a variety of ways depending upon the climate and the season [e.g., boiled, sautéed, steamed in summer, while stewed, baked and long cooked in winter and the monsoons];
  3. Beans (5-10%) specifically fatty beans like chickpeas, red kidney beans at least 2 to 3 times per week;
  4. Soups (5 – 10%) twice a day, one of which will be a miso soup.
  5. Quick pickles provide good fermentation and probiotics to assimilate the food well, which also comes out of the miso.
  6. Fruit.
  7. Beverages [natural not out of boxes, which have sugar] and condiments to enhance the richness in the diet.
  8. More potassium rich foods as more activity (miso, brown rice, fish, fruits & vegetables) make soups and lightly blanch to retain potassium levels.

Diet Plan:

  1. Breakfast: Lemon ginger tea/or green, grain like a brown rice porridge/split wheat porridge/oats.
  2. Mid-Morning: Nuts/seeds.
  3. Lunch: Whole Grain, Beans, vegetables or Fish, vegetables and Whole grain.
  4. Snack: Ryvita cracker, homemade paste (hummous, or any other).
  5. Dinner: Whole Grain, Beans, Miso Soup, Vegetable.
  6. One meal must have a green leafy vegetable.
  7. Cooking Style lighter (sautéing, boiling, steaming).

In the 30’s – The focus should be on fortifying the body and the focus should be on foods that provide energy, maintain stress levels to handle a work life primarily. A standard Macrobiotic plan would include:

  1. Whole grain (50-60% of the daily volume consumption) can cut back slightly.
  2. Vegetables (20-30%) cooked in a variety of ways depending upon the climate and the season [e.g., boiled, sautéed, steamed in summer, while stewed, baked and long cooked in winter and the monsoons];
  3. Beans (5-10%) specifically both fatty beans like chickpeas, red kidney beans and split beans at least 2 to 3 times per week;
  4. Soups (5 – 10%) once a day, which will be a miso soup.
  5. Quick pickles provide good fermentation and probiotics to assimilate the food well, which also comes out of the miso.
  6. Fruit.
  7. Beverages [natural not out of boxes, which have sugar] and condiments to enhance the richness in the diet.
  8. More potassium rich foods as more activity (miso, brown rice, fish, fruits & vegetables) make soups and lightly blanch to retain potassium levels.
  9. Less sodium rich foods in the diet.
  10. Include nuts/seeds.

Diet Plan:

  1. Breakfast: Lemon ginger tea/or green, grain like a brown rice porridge/split wheat porridge/oats/toast/ Or Fruit.
  2. Mid-Morning: Nuts/seeds Green Tea.
  3. Lunch: Whole Grain, Beans or Fish, Vegetables.
  4. Snack: Ryvita cracker, homemade paste (hummous, or any other); Fruit stewed.
  5. Dinner: Whole Grain, Beans, Miso Soup, Vegetable.
  6. One meal must have a green leafy vegetable.
  7. Cooking Styles slightly stronger stewing, long cooked as energy is required.

In the 40’s – The focus should be on replenishing the body of lost nutrients perhaps due to child birth also it is a time when most women are pre menopausal the focus should be on foods that provide nourishment. Give the body back its nutrients. A standard Macrobiotic plan would include:

  1. Whole grain (40-50% of the daily volume consumption) can cut back slightly, as body grows denser with age therefore, we do not require so much grain.
  2. Vegetables (25-35%) cooked in a variety of ways depending upon the climate and the season [e.g., boiled, sautéed, steamed in summer, while stewed, baked and long cooked in winter and the monsoons];
  3. Beans (5-10%) specifically both fatty beans like chickpeas, red kidney beans and split beans at least 2 to 3 times per week;
  4. Soups (5 – 10%) once a day, which will be a miso soup.
  5. Quick pickles provide good fermentation and probiotics to assimilate the food well, which also comes out of the miso.
  6. Fruit.
  7. Beverages [natural not out of boxes, which have sugar] and condiments to enhance the richness in the diet.
  8. More potassium rich foods as more activity (miso, brown rice, fish, fruits & vegetables) make soups and lightly blanch to retain potassium levels.
  9. Less sodium rich foods in the diet.
  10. Add sea vegetables daily to give back trace minerals lost over time with age and kids, etc.
  11. Include nuts/seeds.

Diet Plan:

  1. Breakfast: Lemon ginger tea/or green, Fruit, Oats, Grain if felt like having.
  2. Mid-Morning: Nuts/seeds Green Tea OR Smoothie made with a blend od fruits, berries (Gojee/Acai) with a dose of greens powder (Acacia or Barley).
  3. Lunch: Whole Grain, Beans or Fish, Vegetables (could do greens salad).
  4. Snack: Ryvita cracker, homemade paste (hummous, or any other); Fruit stewed Roti-roll with Vegetables.
  5. Dinner: Whole Grain, Beans, Miso Soup, Vegetable.
  6. One meal must have a green leafy vegetable.
  7. Cooking Styles slightly stronger stewing, long cooked, baking, broiling.

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