The macrobiotic diet is an eating plan that was created by the Japanese philosopher George Ohsawa. It is aimed at achieving a balanced mind and body through eating a healthy and varied diet.

The macrobiotic diet prioritizes the intake of organic foods like whole grains and vegetables that are high in fiber, vitamins and minerals. This diet can be initiated to prevent some health conditions, like obesity, diabetes, cancer and high blood pressure. However, there is no scientific proof that supports the benefits of this diet for your health.

However, it is important to note that this diet restricts the intake of meat, fruit and dairy products, which can lead to nutritional deficiencies, especially if it is maintained without the guidance of a registered dietitian.

Considerations before starting

Because the macrobiotic diet restricts the intake of meat, fruits and dairy products, it may leads to nutritional deficiencies. There is still no scientific studies available that confirm positive health outcomes from this diet. Therefore, you should consult your doctor or a registered dieititan if you are thinking about starting a macrobiotic diet.

This diet is contraindicated for pregnant women and children. It is also not recommended for people with serious diseases, such as cancer or AIDS, or if you are in a post-op phase, as these conditions require increased calorie and nutrient intake.

What to eat

Foods that are allowed on the macrobiotic diet should preferably be organic, and include:

Whole grains: barley, oats, brown rice and corn;
Vegetables: green and brown lentils, chickpeas and peas;
Tubers: sweet potato, yam, cassava;
Vegetables: pumpkin, broccoli, Brussels sprouts, carrots, cabbage, kale and turnips;
Seaweed: agar-agar, wire, nori and wakame;
Soy-based products: soy sauces, tempeh, miso and tofu.

In addition, it is also recommended to drink spring water, roasted barley tea and roasted rice tea.

How to prepare food

Vegetables should be cooked in as little water as possible to maintain their maximum nutrient concentration. The use of microwaves and electric pans is prohibited during this diet.

You should also consume foods in their whole form (with peels and seeds, for example) whenever possible. Seasonings should also be used sparingly to avoid increasing thirst and to ensure food is consumed in its natural flavor.

Foods to consume in moderation

When maintaining a macrobiotic diet, some foods that should be consumed moderately or occasionally are:

Grains such as buckwheat, cornmeal, rice cake, whole-grain pasta and whole-grain crackers;
Vegetables, such as beets, celery, corn on the cob, cucumber, lettuce, mushrooms, zucchini and green beans;
Seeds and nuts in general, except Brazil nuts, cashew nuts, hazelnuts, macadamia nuts and pistachios;
Legumes, such as black beans, kidney beans, pinto beans, red lentils and soybeans;
Fruits from temperate climates, such as apples, grapes, peaches, persimmons and strawberries.
Fish in general, except anchovies, mackerel, salmon and tuna.

Beverages that can be consumed in moderation include kombucha, naturally fermented beer, plant-based milk, green tea, and temperate fruit juice.

Meal plan

The following table outlines a sample 3-day meal plan that is based on a macrobiotic diet:

Meal	Day 1	Day 2	Day 3
Breakfast	1 serving of oatmeal + 1 cup of roasted barley tea	1 cup of roasted rice +1 medium sweet potato	1 serving of porridge + 1 cup of roasted barley tea
Morning snack	1 apple + 1 tablespoon of oats	3 walnuts + 1 peach	2 tablespoons of pumpkin seeds
Lunch/Dinner	4 tablespoons of booked whole grain rice with mushrooms, carrots and kale + 200 g of grilled tofu	1 baked sea bass fillet + 2 tablespoons of quinoa + 3 tablespoons of grilled broccoli	1 serving of vegetable soup with yam, lentils, pumpkin, kale and cauliflower
Afternoon snack	1 serving of oatmeal with 6 chopped strawberries	1 slice of homemade oat bread + 1 tablespoon of homemade chickpea paste	1 persimmon + a handful of almonds

This meal plan is just a sample of the macrobiotic diet. Eating plans can vary depending on each person's personal preferences and health history, which is why you should see a registered dietitian for a complete assessment and customized meal plan.

Foods to avoid

Foods that should be avoided when maintaining a macrobiotic diet include:

Grains made with yeast or white flour;
Greens and legumes, such as asparagus, eggplant, green and red peppers, plantains, potatoes, spinach, sweet potatoes, tomatoes and yams;
Meat, such as beef, pork and poultry raised in captivity;
Fish, such as anchovies, mackerel, salmon, swordfish and tuna;
Nuts, such as Brazil nuts, cashew nuts, hazelnuts, macadamia nuts and pistachios;
Tropical fruits and juices such as mango, avocado, papaya, passion fruit, açaí, lychee, banana and kiwi;
Dairy products, such as milk, cheese, yogurt, butter and cream;

You should also avoid alcohol, coffee, commercial beers, distilled water, tap water, herbal teas and soft drinks.