The "Chinese Dietary Guidelines for Residents" (2007) recommends that Chinese adults consume 300-500 grams of vegetables daily, with at least half being dark-colored vegetables, and 200-400 grams of fruit. However, in northern regions during winter, it is often difficult to meet the recommendation of "300-500 grams of vegetables daily, with at least half being dark-colored vegetables." So, how can this be addressed?
Starchy tubers. Starchy tubers are crossover foods, possessing characteristics of both grains and vegetables. Compared to leafy vegetables, starchy tubers are easier to store, making potatoes, Chinese yams, taro, and sweet potatoes staple ingredients in northern winters. Edible fungi and seaweed. In fact, edible fungi and seaweed are also classified as vegetables, but they are mentioned separately here to distinguish them from common fresh vegetables. Edible fungi and seaweed are easier to store than fresh leafy vegetables and offer outstanding nutritional value. Therefore, mushrooms, wood ear mushrooms, kelp, and nori are excellent substitutes when there is a shortage of green leafy vegetables in winter.
Soy products. Soy products such as tofu and dried tofu are foods that should be consumed daily anyway. However, when fresh vegetables are scarce in winter, their intake can be appropriately increased. As plant-based ingredients, soy products share many similarities with vegetables. However, the key difference when using soy products as a vegetable substitute is that they do not contain vitamin C, which is a disadvantage compared to fruits and starchy tubers. Nevertheless, bean sprouts grown from soybeans and other beans are rich in vitamin C, making them an indispensable vegetable in winter. It is important to note that a substitute is not a replacement; it can only be used as a temporary solution. If possible, it is best to reasonably arrange various foods according to the recommendations of the "Chinese Dietary Guidelines for Residents" (2007).