During the season change, the weather did not immediately cool down, but the temperature difference between day and night began to increase and the air gradually dried up. As a clinical nutritionist, the most commonly asked question is how to eat to avoid getting sick and gaining weight? Today, from the perspective of nutrition, I will provide you with a "Quick Reference Table for Diet after the Beginning of Autumn" to help you break down seasonal changes into actionable dietary plans. The three major nutritional challenges after changing seasons are the evaporation of body water, dry air, and still high temperatures, which lead to increased skin and respiratory dehydration, and are prone to dry mouth, throat, and constipation. Fluctuations in energy demand in the morning and evening can stimulate appetite, but it is still hot during the day, and total energy consumption may not significantly decrease, resulting in a tendency to "eat too much and not move". The change of seasons tests the immune barrier. With large temperature differences and increased human traffic, the risk of respiratory and digestive tract infections increases, requiring sufficient protein and immune related nutrients such as vitamin A, D, zinc, and selenium. The key to diet is to moisturize and replenish water and soluble dietary fiber, and fight against dryness. Maintain stable total energy levels and control weight gain within ≤ 0.5 kg/month. High quality protein ≥ 1.0 g/kg body weight, eat eggs, milk, fish, shrimp, and lean meat in rotation. Light with less oil and sugar, cooking mainly involves steaming, boiling, stewing, and mixing, reducing frying, red oil, and heavy sauce. Three key groups of people are specially reminded to "clock in" with one cup of warm water each in the morning and before going to bed; Drink 500 milliliters of milk every day to prevent osteoporosis; Eat deep-sea fish at least 3 times a week, weighing 50 to 75 grams each time. A glass of milk and a boiled egg for breakfast for school-age children; Eat one serving of dark green vegetables and one serving of orange yellow vegetables every day; Limit sugary drinks. Diabetic patients with chronic metabolic diseases should eat fruits between meals, with a maximum of 150 grams per meal, and prioritize apples, pears, and peaches; Gout and high uric acid patients should pay attention to reducing the intake of thick meat soup, eating more low-fat milk and fresh vegetables; People with hypertension should consume no more than 5 grams of salt per day and eat at least one pound of vegetables per day. Can you still drink ice after the start of autumn? For individuals with a history of gastrointestinal sensitivity, asthma, or dysmenorrhea, it is recommended to drink at a temperature of ≥ 10 ℃; A small amount is fine for ordinary people, and the total amount is included in their daily liquid intake. In addition, modern diet makes many people have excessive energy intake, so it is more important to consider health when sticking autumn fat. Although Braised pork belly and milk tea are delicious, it is better to replace fat meat and sweet drinks with "high-quality protein+good fat" such as salmon, avocado and nuts. At the same time, dietary fiber is not necessarily the more you eat, the better. The average person should consume 25 to 30 grams per day, and exceeding 50 grams may hinder mineral absorption and cause bloating. Weekly ingredient quick mix list: Whole grains: oats, brown rice, quinoa, sweet potatoes, corn protein: chicken breast, cod, shrimp, northern tofu, eggs, low-fat dairy. Vegetables and fruits: broccoli, carrots, colored peppers, spinach, tomatoes, cucumbers, pears, apples, peaches. Nuts/seeds: almonds, flaxseed seasoning: olive oil, flaxseed oil, sesame paste, low sodium salt, lemon. One day's meal model breakfast (7:00-8:00): 40 grams of oats+250 milliliters of skim milk, microwave for 2 minutes to make a paste. Boiled eggs: 1 pear or peach (≈ 150 grams). Additional breakfast (10:00): 10 grams of original almonds+100 grams of sugar free yogurt. Lunch (12:00-8:00). 13:00) Main course: 50g brown rice+30g quinoa Steamed protein: 100g steamed cod (or 150g northern tofu) Vegetables: 200g two-color broccoli and carrots, 5g olive oil Stir fried Soup: 1 bowl of tomato, seaweed, and shrimp soup (100g of tomatoes, 3g of seaweed, and 2g of shrimp). Afternoon snack (15:30-16:30): 200g of cucumber strips and colored pepper strips dipped in chickpea puree (50g of chickpeas cooked and then mixed with 5g of olive oil and a little lemon juice to make a paste). Dinner (18:30-19:30) Main course: 150g of sweet potatoes steamed or air fried in an oil-free pan. Protein: 80g of chicken breast shredded, stir fried with 100g of celery and 50g of shiitake mushrooms, 5g of oil. Vegetables: 150g of cold spinach (blanched+minced garlic+5g of sesame paste+a little vinegar). Drink at least 2000ml of water throughout the day, divided into 8 to 10 times; Sports drinks or sugary drinks should only be chosen in moderation when sweating heavily (for moderate to high-intensity exercise lasting more than an hour). Note: This menu is suitable for adults under 60 kilograms with light physical exertion (New Press)