Overview of Autumn Diet Precautions

The climate in autumn is dry and the temperature difference between day and night is large, so you need to pay attention to your diet.Moisturizing, warming and balancingThree principles.First of all, you should eat more foods that nourish yin and moisturize the lungs, such as pears, white fungus, and lilies. Secondly, increase the amount of warm foods such as red dates and yams to enhance immunity. At the same time, avoid excessive spicy and irritating foods.Diet structure requiresClear priorities: Mainly based on seasonal fruits and vegetables, supplemented by high-quality protein, and combined with whole grains to promote digestion.In addition, autumn can easily cause gastrointestinal discomfort, so you need to pay attention to dietary hygiene and regularity.

Moistening dryness and nourishing the lungs: the core of autumn diet

Dryness is in season in autumn, which can easily damage lung yin, so you can eat more white food.For exampleSydneyProduce fluid and quench thirst,lotus rootClear away heat and strengthen the spleen,honeyMoisturizing the intestines and laxative (citing the theory of "Nourishing Yin in Autumn and Winter" in "The Yellow Emperor's Internal Classic").Recommended recipes include pear stewed with rock sugar and lily and lotus seed porridge. Avoid hot foods such as fried and barbecued foods.The Chinese Academy of Chinese Medical Sciences recommends drinking no less than 1.5 liters of water per day, which can be paired with tea substitutes such as chrysanthemum and Luo Han Guo.

Warming and conditioning: the key to improving physical fitness

As the temperature drops, supplementation can be made gradually.muttonContains high-quality protein, suitable for those with cold body.pumpkinRich in vitamin A to protect the respiratory tract (see table below for data).But please note:

The Nutrition Department of Peking Union Medical College Hospital reminds patients with chronic diseases to avoid blindly taking high-fat and high-sugar foods.

Diet taboos and matching tips

Special attention should be paid to the following in autumn:Avoid excessive amounts of ginger and garlicAggravate autumn dryness,Avoid raw and cold seafoodDamage to the spleen and stomach.Recommended pairings: oatmeal with almonds for breakfast, brown rice with steamed fish for lunch, millet and pumpkin porridge for dinner.Well-known nutritionist Fan Zhihong suggested: "In autumn, fermented foods such as yogurt and natto can be appropriately added to help balance the intestinal flora." Commercially available products such as Mengniu Pure Yogurt and Tongrentang Qiuli Cream can be used as auxiliary options.

Comprehensive advice on autumn diet

Generally speaking, autumn diet should follow"Three more and three less"Principle: More moisturizing, more warming, more whole grains; less spicy, less greasy, less raw and cold.Pay attention to adjust according to personal constitution. For example, those with yin deficiency constitution can add donkey-hide gelatin (Dong'e donkey-hide gelatin brand). For those with damp-heat constitution, it is recommended to add coix seed water (Shouquanzhai red bean coix seed tea).Citing data from the "Dietary Guidelines for Chinese Residents", you should ensure 300-500g of vegetables and 200-350g of fruits every day in autumn, and maintain regular eating times.

Quote sources:
1. The health theory of "Huangdi Neijing"
2. China Academy of Chinese Medical Sciences’ “White Paper on Health Preservation in Autumn”
3. Clinical data from the Department of Nutrition, Peking Union Medical College Hospital
4. Fan Zhihong's "The Wisdom of Eating" series of books
5. National Health Commission's "Dietary Guidelines for Chinese Residents (2022)"