What foods are suitable for autumn?The climate in autumn is dry and the temperature difference between day and night is large. The diet should focus on moisturizing, warming and strengthening immunity. Recommended to eat morePear, lily, lotus rootWaiting for lung nourishing ingredients,pumpkin, sweet potatoIsothermal tonic foods, andWalnuts, sesame seedsWait for nuts to replenish energy. Can be paired withYam, TremellaWait for food that strengthens the spleen and stomach, and avoid spicy and greasy food. The following will detail the key points of autumn diet in four parts, from seasonal fruits and vegetables to dietary combinations, taking into account nutrition and health needs.

The first choice for moisturizing: the golden combination of pears and liliesDry autumn can easily damage the lungs. Pears are known as "natural mineral water". They are rich in water and vitamin C. They have a remarkable effect of promoting body fluids and moisturizing dryness. They can be eaten raw or stewed. Lily has the effects of clearing the heart and calming the nerves, moistening the lungs and relieving coughs. Boiled with pears into sugar water, it can relieve dry coughs caused by autumn dryness. In addition,lotus rootContaining mucus protein and dietary fiber, it can be eaten cold or cooked in soup, suitable for nourishing yin in autumn. This kind of white food corresponds to the "lung" in the theory of traditional Chinese medicine and is the core choice for health preservation in autumn (source cited: "Huangdi Neijing" Four Seasons Health Preservation Theory).

Warming and energy-boosting: the sweet combination of pumpkin and sweet potatoAs the temperature drops, proper warming is needed to reserve energy. Pumpkin is rich in beta-carotene and potassium, which can enhance immunity. It is recommended to make pumpkin porridge or steamed food; sweet potato is rich in dietary fiber, which can promote intestinal peristalsis and is suitable for roasting or making soup. These two kinds of rhizome foods are sweet and mild, and are in line with the dietary principle of "less pungent and more sour" in autumn (source cited: "Temperature Health Guide" by Professor Wang Qi of Beijing University of Chinese Medicine). Common brands in the market such asBaicao flavorof ready-to-eat dried sweet potatoes,three squirrelsPumpkin seed kernels can be used as a snack supplement.

Nuts and nutritious ingredients: laying the foundation for autumn and winterNuts such as walnuts and sesame seeds contain unsaturated fatty acids and vitamin E. Eating a small amount every day can improve dry skin. Yam and white fungus are traditional nourishing ingredients. Yam strengthens the spleen and white fungus nourishes yin, and is suitable for stewing soup or porridge. For exampleTongrentangof yam powder,YanzhifangThe Tremella Soup packages are autumn health products that are easy to process. This type of food can relieve "autumn fatigue" and lay the foundation for winter resistance (source cited: "Dietary Guidelines for Chinese Residents" by the Chinese Nutrition Society).

Summary: A balanced way to eat in autumnAutumn diet needs to be balancedMoisturizes dryness, warms and nourishes, strengthens the spleenThe three major goals are to avoid over-supplementing or being greedy for cold food. Seasonal fruits and vegetables such as pears and pumpkins are the first choice, and the effect can be enhanced by combining them with nuts and medicinal ingredients. Note that the cooking method is mainly steaming and less frying. Refer to the following data table to reasonably match your daily intake to make your autumn diet both scientific and delicious.

Sources cited: 1. "Huangdi Neijing" Four Seasons Health Theory (a classic work of traditional Chinese medicine) 2. Wang Qi's "Health Preservation Guide for Solar Terms" (Beijing University of Chinese Medicine Press) 3. Chinese Nutrition Society's "Dietary Guidelines for Chinese Residents" (2022 edition) 4. Market product reference: Baicaowei, Three Squirrels, Tongrentang, Yanzhifang official product descriptions