The four seasons of spring, summer, autumn, and winter are in constant change, and the transformation throughout the year is continuous and gradual. Spring is a transitional period where winter's cold gives way to summer's heat, a time of overlapping cold and warm. Although spring's climate is generally warm and gentle, it still carries the lingering cold of winter. Especially in early spring, cold snaps often occur, a phenomenon known as a "spring cold." Such fluctuating weather conditions are detrimental to human health, and those with weaker constitutions are more susceptible to illness under the influence of these cold snaps. From a nutritional standpoint, five principles should be followed to boost the body's immunity and defend against disease. Eat a "Coarse" Variety of Foods Regularly consume coarse grains, such as cornmeal and millet. The grains we eat today are often overly refined, and a diet consisting solely of these can easily lead to a deficiency in B vitamins. Eating coarse grains regularly can help supplement this. Add Color and "Wild" Vegetables and Fruits As spring arrives, a variety of naturally grown fruits and vegetables become available, such as plums, apricots, toon sprouts, and chives. Dishes like stir-fried toon sprouts with eggs, stir-fried chives with eggs, and a simple scallion and tofu salad are not only pleasing to the eye but also refreshing. If you can forage for wild greens during a spring outing, making dumplings or wontons with shepherd's purse is an even greater delight. Be Moderate with Animal-Based Foods You should consume a moderate amount of animal-based foods daily. Eating too much can increase your intake of fat, which is unhealthy, so it's important to be moderate. Organ meats, such as pork, chicken, or duck liver, are rich in nutrients like zinc, iron, and vitamin A and can be eaten regularly. Eat Lightly, with Less Oil and Salt When cooking, try to use less oil and salt. A light diet is beneficial for health. Reducing oil intake helps decrease fat consumption and aids in weight management. Reducing salt helps prevent and control high blood pressure. Arrange Your Three Meals Wisely A year's plan starts with spring, and a day's plan starts with breakfast! A nutritious breakfast not only provides a timely "boost" to your health but also improves the efficiency of your morning studies or work. Breakfast should not be neglected or rushed; it should be eaten daily, and you should make sure to eat enough and well. Lunch should not be an afterthought. A "retro" packed lunch has many benefits: it saves time, is economical, nutritious, and hygienic... If you pack lunch with a few colleagues, you can organize a small lunch "party." Dinner doesn't have to be a lavish reward with heavy, rich foods; moderation is key to a healthy diet.
In spring, with an abundance of food, strive for as much variety as possible.
This article is excerpted from "Ma Guansheng Talks About Nutrition" by Ma Guansheng, authorized by Phoenix Hanzhang Books. Reproduction is strictly prohibited.