Monthly (Optional, transitional, infrequent use)
Red meat, Eggs, Poultry, Dairy, Fish, Seafood (primarily white-meat fish)
Weekly (Occasional use)
Sweets (primarily grains or fruit, Seeds, Nuts, Fruits (primarily locally-grown and in season)
Daily (Regular use)
Vegetable Oil, Seasonings & Condiments (including seed, soy sauce, and others)
Beans & Bean Products
5-10% of daily food by weight include adzuki, lentils, chickpeas, tofu, tempeh, natto and others
Sea Vegetables
Nori, wakame, kombu, arame and others in small volume
Vegetables
20-30% of daily food by weight. A balance of green leafy, round, and root vegetables. Major portion cooked, minor portion salad or raw
Pickles
Various kind, small volume
Whole Grains
10-60% of daily food by weight. Major portion including brown rice, millet, barley, whole wheat, oats, and other whole grains such as com, buckwheat and others. Minor portion including noodles, pasta, bread, and other cereal flour products.
Source: Michio Kushi
