Generally good guidelines to follow are Michael Pollan’s 3 points:
- Eat food
- Not too much
- Mostly plants
Further guidelines below are from the Himalayan medicine tradition (Sowa Rigpa) to support our mind and body as they follow seasonal changes.
This is based on a four-season climate. If you live in a climate with fewer than four seasons, tune in to your local climate’s patterns and follow the guidelines of the closest parallels from the four season model.
Above all, enjoy your food and avoid both excess and deprivation.
Winter
In winter, tend toward nourishing, warming, cooked foods. Avoid salads.
- Soups & stews
- Healthy oils
- Root vegetables
- No skipping meals, ensure you’re eating enough nourishing food.
Warming beverages:
- Uncaffeinated chai: cardamom, cinnamon, black pepper, turmeric, nutmeg, clove in simmered milk
- darker teas (avoid green tea, as it is very cooling)
- herbal teas (nettle tea is very nutrient-rich)
- Coffee is OK in moderation, but remember that winter is a time of slowing down, so we’re not aiming to keep up a speedy pace.
- Menpa Phuntsog Wangmo says about coffee: “Enjoyment is also important in life.” :)
Sleep more with the increase in darkness.
Spring
- Eat many sprouts and leafy green vegetables
- Taste to emphasize: bitter
- Exercise more, wake up a bit earlier as the sun rises earlier.
Summer
- Lots of fresh, seasonal fruits & vegetables
- Lighter foods and salads can be good if you run hot
- Iced beverages are not ideal, but if you run hot, they can work for you.
- Green tea is a good cooling form of caffeine
Fall
- Root vegetables & other seasonal produce.
- Move away from raw, fresh, cooling foods toward warming foods.
- Add in more spicy/pungent foods.
- Keep the body warm