Dietary Guidelines According to Seasons
Dietary Guidelines According to Seasons
The *Yinshan Zhengyao* says: "In spring, when the weather warms up, eat wheat to cool down; in summer, when it's hot, eat soybeans to cool down; 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, thus requiring different dietary choices across seasons. The *Zhouli Tian Guan* also states: "In spring, for dispersion, eat sour to collect; in summer, for relaxation, eat bitter to firm up; in autumn, for gathering, eat pungent to disperse; in winter, for solidity, eat salty to soften." This principle of choosing flavors according to seasons remains popular among the general public today.
In spring, all things revive and yang energy rises. Human yang also ascends, so yang-nourishing foods like scallions, coriander, and fermented bean paste should be consumed to release internal heat accumulated throughout winter. Diet should shift from rich, heavy winter foods to light, mild, and refreshing ones. Winter vegetables are limited, often leading to insufficient vitamin intake. Thus, in spring, emphasize fresh seasonal vegetables such as winter greens, bamboo shoots, spinach, celery, and mustard greens. Animal products should avoid fatty, high-fat foods. TCM advises: "In spring, reduce sour tastes and increase sweet ones to nourish the spleen. Avoid excessive alcohol and limit consumption of rice cakes and buns, as they may injure the spleen and stomach, causing indigestion." These points deserve attention.
Summer is hot and rainy, with damp-heat easily invading the body. Appetite often declines, and digestive power weakens. Most people dislike greasy or fatty foods. Thus, diet should focus on color, aroma, and taste 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, consume more sweet, sour, clear, and moist foods such as mung beans, watermelon, and umeboshi. The *Yi Shen Ji* warns: "In summer, heart is dominant while kidneys are weak. Even in extreme heat, avoid cold noodles, ice, cold tofu, and chilled porridge," as excessive cold intake can chill the abdomen, causing abdominal pain, vomiting, and diarrhea—especially dangerous for elderly or frail individuals. Additionally, summer foods spoil easily, so hygiene is critical: do not drink raw water, and thoroughly wash fruits and vegetables before eating raw.
In autumn, temperatures cool and dryness prevails. With summer heat fading, people feel relieved from fatigue, and appetites rise. With abundant fruits and melons available, special attention must be paid to "autumn melons cause stomach upset." After the beginning of autumn, whether watermelons, muskmelons, or cucumbers, should not be eaten freely, as overconsumption damages spleen and stomach yang. Due to dry climate, avoid overly pungent and dry foods like chili peppers and raw onions. Instead, consume moist and nourishing foods such as sesame, glutinous rice, japonica 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—a significant benefit." This advocates drinking congee in autumn mornings.
In winter, the climate is cold. 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 greens are scarce, pay attention to consuming sufficient yellow-green vegetables like carrots, oilseed rape, spinach, and mung bean sprouts to prevent deficiencies in vitamins A, B2, and C. To ward off cold, use more pungent seasonings like chili peppers, 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 and stomach yang. For those who are weak or elderly, winter is the best time for dietary tonification.