Core Insights - The article provides dietary recommendations for the transition into autumn, focusing on hydration, energy management, and immune support during seasonal changes [2][3][4]. Nutritional Challenges - Three main nutritional challenges during the seasonal transition include increased water loss due to dry air, fluctuating energy needs leading to potential overeating, and heightened infection risks requiring adequate protein and immune-supporting nutrients [2]. Dietary Recommendations - Emphasis on hydration and soluble dietary fiber to combat dryness [3]. - Maintain stable energy intake with weight gain controlled to ≤0.5 kg per month [4]. - Quality protein intake should be at least 1.0 grams per kilogram of body weight, with a variety of sources such as eggs, dairy, fish, shrimp, and lean meats [5]. - Cooking methods should prioritize steaming, boiling, and sautéing while minimizing frying and heavy sauces [6]. Targeted Dietary Advice for Specific Groups - Special recommendations for elderly individuals include drinking warm water in the morning and before bed, consuming 500 ml of milk daily to prevent osteoporosis, and eating deep-sea fish at least three times a week [7]. - School-aged children should have a breakfast of milk and a boiled egg, include dark green and orange vegetables daily, and limit sugary drinks [8]. - Individuals with chronic metabolic diseases should consume fruits between meals, with a maximum of 150 grams per serving, prioritizing apples, pears, and peaches [8]. Seasonal Dietary Tips - Recommendations on beverage temperature suggest that those with sensitive stomachs or asthma should consume drinks at temperatures above 10°C, while others can have small amounts of cold beverages [9]. - A balanced diet should replace high-calorie foods with healthier options like salmon, avocados, and nuts, while fiber intake should be moderated to 25-30 grams per day to avoid mineral absorption issues [9]. Weekly Ingredient List - Suggested ingredients include whole grains like oats and brown rice, proteins such as chicken breast and cod, and a variety of vegetables and fruits [10][11]. Sample Daily Meal Plan - A structured meal plan is provided, including specific quantities and types of food for breakfast, snacks, lunch, and dinner, emphasizing hydration and balanced nutrition throughout the day [12].