This list is just a basic guide line for those of you that are new to macro, but it is not exclusive. Macro does avoid night shades Potato, tomato, eggplant,and peppers.
40 - 60% Whole grains ( Mostly : Short grain brown rice, millet, barley, whole wheat, oats, buckwheat, and corn. Small amounts of Noodles, pasta, bread and flour products).
20 - 30% Vegetables ( Kale, collard greens, broccoli, watercress, cabbage, onion, winter squashes, pumpkins, Bok Choy, carrots, daikon, and burdock, parsnips, brussels sprouts,turnips, leeks cauliflower, peas, green beans, shiitake mushrooms)
5 - 10% beans and bean products ( tofu, adzukis, lentils, chickpeas, tempeh)
5 - 10% sea vegetables (Nori, wakame, kombu, hiziki)
5% Soup that would be 2 bowls or cups of soup a day. Seasoned with miso, shoyu, or sea salt, They can be made with vegetables, sea weeds, noodles, or grains.
condiments: Sea salt, miso, soy sauce
Vegetable oil: sparingly
1-3 times a week
Fruits ( grown locally and in season), Fish and seafood, Seeds, nuts, sweets (grain based or fruit based)
1 or 2 times a month
Meat, Eggs, poultry, Dairy.
| current weight: 135.0