In the depths of winter, the body's basal metabolism and all physiological activities require more energy to be maintained. At the same time, winter is the season for "storage," making nutrients absorbed by the body easily retained internally to prepare for the "spring growth and summer flourishing" of the coming year. Therefore, the winter diet should be rich and nutritious with sufficient calories to adapt to the needs of natural climatic changes.
Modern nutritional research has confirmed that under low-temperature conditions, the body's energy consumption increases significantly. Therefore, the nutritional characteristics of the winter diet are: increased energy, ensuring sufficient calories adapted to the cold and labor intensity. The appropriate proportion of thermogenic nutrients should be 13%—15% for protein, 25%—35% for fat, and 60%—70% for carbohydrates. This means the protein supply should be limited to the required level at normal temperatures, and the increased energy should be guaranteed by increasing the supply of carbohydrates and fats. The supply of inorganic salts should be kept slightly higher than the required amount at normal temperatures. For vitamin supply, special attention should be paid to increasing the required amount of Vitamin C.
In winter, sufficient animal foods and soy products should be consumed to ensure a supply of high-quality protein, and fats should be appropriately increased, with vegetable oils preferably accounting for more than half. An adequate supply of vegetables, fruits, and dairy products should also be guaranteed. If these requirements can be met, one can resist the winter cold and maintain good health.
Winter is the best season for dietary nourishment. As the saying goes, "Nourish the body for the 90-day cold spell, and you'll be free from illness and pain next year." Foods that are high in energy and have a warming nature mainly include lamb, sparrow meat, venison, beef, chicken, shrimp, longan, and red dates, which are particularly beneficial for those with a naturally weak constitution and insufficient yang energy. To achieve "yin equilibrium and yang harmony," winter is also suitable for consuming yin-nourishing foods such as soft-shelled turtle, tortoise, duck, goose, lotus root, and wood ear fungus. This is especially true for some middle-aged and elderly people who are weak and sickly with depleted vital energy, in order to achieve a balance of yin and yang. "Black foods" can nourish the kidneys and strengthen the body, such as black rice, black beans, black sesame seeds, black dates, black fungus, black mushrooms, Silkie chicken, kelp, and seaweed, which are very appropriate to eat in winter. In addition, many nuts such as walnuts, chestnuts, peanuts, pine nuts, and hazelnuts have the effect of nourishing both the body and the mind, and are also suitable to be selectively consumed in winter.
Furthermore, since the salty flavor enters the kidneys and can make kidney water colder, disturbing the heart's yang, it is advisable to reduce salt intake in winter. It is also crucial to avoid raw, cold, and cool foods to prevent damage to the body's yang energy.