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].

Core Viewpoint - Legumes are considered "hidden champions" for weight loss, providing lasting satiety and improving metabolism when consumed scientifically [1] Classification and Nutrition of Legumes - Soybeans (including yellow, black, and green beans) are rich in high-quality protein (35%-40%) and healthy fats, particularly unsaturated fatty acids, with a significant amount of lysine and bioactive components like isoflavones and lecithin [2] - Mixed beans (such as red beans, green beans, and chickpeas) contain high carbohydrates (55%-65%) and dietary fiber, aiding in blood sugar control due to their low glycemic index [3] - Fresh beans (like peas, snow peas, lentils, and green beans) are high in water content and vitamins, supporting antioxidant and digestive health while being lower in energy compared to dried beans [3] Benefits of Consuming Legumes - Soybeans are known as the "king of plant proteins" and can help regulate estrogen levels, particularly beneficial for women, especially during menopause [4] - Mixed beans, due to their higher carbohydrate content, can serve as staple foods, making them effective "weight loss assistants" [4] - For vegetarians, soy products provide essential plant-based proteins and fermented soy products can supply vitamin B12, crucial for addressing nutritional deficiencies [4] Consumption Considerations - Gout patients should be cautious with soybeans due to their high purine content and may prefer tofu and other processed products [5] - Lentils should be thoroughly cooked to avoid food safety issues [6] - Individuals aiming for weight loss should avoid processed snacks like "wasabi green beans" or "garlic green beans," as they are often fried and high in fats, salt, and sugar [6]