At the beginning of every New Year, many people resolve to make changes to their diets and eat more healthfully. As a result, they begin to explore diet plans they have read about or heard about from others. The Macrobiotic diet is one that seems very “Hollywood”, but it is actually an ancient diet plan that combines physical health and spirituality.

For the most part, the macrobiotic is pescatarian, which means it is primarily plant based but allows fish. It is based on ancient dietary principles of simplicity and life, so foods should be as close to their natural state as possible – one should avoid packaged and overly processed foods with excess ingredients such as refined sugars and sodium. Whole grains, legumes, fruits and vegetables that are low in fat and high in fiber are encouraged.

Meats, dairy products, and oily foods are considered “toxins” to the body and are avoided. Artificial sweeteners, sugar, alcohol, coffee, sodas, preservatives and artificial food ingredients are also shunned.

While the diet seems to have originated in the time of Hippocrates, a more modern version was introduced to North America in the late 1950s. The guidelines are still very strict and complex.

· 50% of the diet should be whole grains, including brown rice, barley, corn and buckwheat.

· Seasonal and local eating is promoted, as well as choosing organic produce. 30% of food should be seasonal vegetables that are either raw or cooked using traditional methods such as steaming or baking – no microwave. About 5% of the vegetables should be from the sea, such as nori or seaweed

· 10% of the diet should come from protein sources such as fish and legumes

· The remainder of the diet should comprise of fruits, nuts and seeds.

· Soups made from approved ingredients are encouraged, especially miso soup. One to two cups a day are recommended.

When cooking, the preferred oils are sesame or corn oils. Natural cookware is also recommended, such as wood, glass, ceramic, and stainless steel. Pots and pans with non-stick surfaces are not recommended.

This is only a condensed version of all of the recommendations of the macrobiotic diet, but as you can see, it can be difficult to follow for the average person. There is also a risk of developing certain nutritional deficiencies if the diet is not well planned. For example, the diet is fairly low in protein, and not recommended for growing children, pregnant women, or others who need a higher percentage of protein. Calcium is another nutrient at risk, due to an avoidance of dairy products.

While vitamin and mineral supplements are generally frowned upon by the strictest of macrobiotic diet followers, a general multivitamin is recommended if dietary guidelines are not being met.

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