Seasonal Dietary Guidelines
Seasonal Dietary Guidelines
The *Yinshan Zhengyao* says: "In spring, when the weather warms up, eat wheat to cool it down; in summer, when it's hot, eat soybeans to cool it; in autumn, when it's dry, eat hemp seeds to moisten dryness; in winter, when it's cold, eat millet to warm up against cold." This illustrates how seasonal climate changes significantly affect human physiology and pathology, so dietary choices should vary with seasons. The *Zhouli·Tianguan* also states: "In spring, when yang is rising, eat sour to gather it; in summer, when yang is relaxed, eat bitter to solidify it; in autumn, when yang is gathering, eat pungent to disperse it; in winter, when yang is firm, eat salty to soften it." This principle of choosing flavors according to season remains popular among the public today.
In spring, all things revive and yang energy rises. Human yang also ascends, so yang should be nourished. Diet should include foods that support yang, such as scallions, coriander, and fermented bean paste, helping release internal heat accumulated throughout winter. Food types should shift from rich, heavy winter dishes to light, mild, and refreshing ones. Winter vegetables are limited, often leading to insufficient vitamin intake. Thus, in spring, fresh seasonal vegetables like winter greens, bamboo shoots, spinach, celery, and mustard greens should be emphasized. Animal products should avoid fatty, high-fat foods. TCM advises: "In spring, reduce sour taste and increase sweet taste to nourish the spleen. Avoid excessive alcohol and limit rice cakes and buns, which may damage the spleen and stomach and hinder digestion." These points deserve attention.
In summer, intense heat and humidity prevail, making people prone to reduced appetite and weakened digestion. Most dislike greasy or fatty foods. Thus, diet should emphasize appealing colors, aromas, and tastes to stimulate appetite and ensure adequate nutrition. TCM holds that summer sees abundant yang and weak yin, so pungent, sweet, dry, and spicy foods should be avoided to prevent excessive yin depletion. Instead, sweet, sour, and moistening foods like mung beans, watermelon, and Chinese plum are recommended. The *Yi Shen Ji* warns: "In summer, heart energy is strong while kidney energy is weak. Even in extreme heat, avoid icy drinks, frozen desserts, cold noodles, and chilled porridge." Excessive cold consumption may cause abdominal cold, leading to abdominal pain, vomiting, and diarrhea—especially dangerous for elderly or frail individuals. Additionally, summer foods spoil easily, so hygiene is critical: avoid raw water and thoroughly wash fruits and vegetables before eating.
In autumn, temperatures become cool and dry. As summer heat dissipates, people feel relief from fatigue and appetite increases. With abundant fruits and melons available, special caution is needed regarding "autumn melon-induced diarrhea." After the Autumnal Equinox, avoid overeating watermelons, muskmelons, or other melons, as they may damage spleen and stomach yang. Due to dry climate, avoid pungent-dry foods like chili peppers and raw onions. Instead, consume moistening foods such as sesame seeds, glutinous rice, regular rice, honey, loquat, sugarcane, pineapple, and dairy products. Ming dynasty’s Li Ting believed: "Starting the day with congee clears old waste and brings new vitality, benefits the throat and stomach, generates body fluids, and makes one feel refreshed all day—this is a significant benefit." Hence, drinking congee in autumn mornings is encouraged.
In winter, cold weather prevails. While warm foods are suitable, avoid excessive heating foods to prevent internal yang from turning into heat. Meals may have slightly stronger flavors and some fat content. Since leafy vegetables are scarce, include sufficient yellow-green vegetables like carrots, Chinese cabbage, spinach, and mung bean sprouts to prevent deficiencies in vitamins A, B2, and C. To ward off wind-cold, use more pungent spices like chili, black pepper, scallions, ginger, and garlic. Also, enjoy stewed meat, boiled fish, and hot pot more frequently. Avoid sticky, hard, raw, or cold foods in winter—they are yin in nature and easily damage spleen-stomach yang. For those with weak constitution or elderly people, winter is the ideal time for dietary tonification.