Basic Summer Diet Principles

In Canada, summer generally starts in June and lasts until mid-September. Summer is a season characterized by high temperatures and warm winds. Depending on the location/environment, it may also accompany high humidity from monsoons. With excessive heat, there is an increased amount of sweat and a more vigorous metabolism, which means that we consume more Qi and Body Fluids. As a result, we must cool the body/clear Heat, raise Qi, and produce Body Fluids and Yin Fluids to appease thirst. General foods of such nature are fruits, vegetables, and refreshing beverages.

It is especially easy to become lethargic, feel heavy and tired, and lose appetite in humid and hot weather. At these times, it is best to eat foods that arouse the appetite with their fragrance and those that strengthen the Spleen and resolve Dampness. For elderly individuals, there is a risk of vascular accidents in cardiac and cerebral regions, as well as a reduction in the overall bodily functions and production of digestive juice during this time. In these cases, it is best to consume foods that can cool the body while tonifying (tonifying the Spleen and Stomach) at the same time. These foods will lower the amount of lipids in blood as well as lower the blood pressure and therefore protect the blood vessels. As for children, they should also consume tonifying yet cooling foods rich in trace elements such as calcium, phosphorus, potassium, and zinc, as their tissues are still growing and their metabolism is rapid. 

In general, foods too hot in nature/heat-producing, oily/greasy foods, sticky and glutinous foods, and spicy and stimulating foods should be avoided in summer as they can be difficult to digest or dry out our body fluids. This does not mean that we should only consume cold-natured foods such as ice cream, refrigerated foods, and raw foods. This caution is particularly emphasized for individuals with weak Spleen and Stomach functions, ones with cold syndromes (Yang Deficiency or Excess Cold Accumulation), women during their period, and women after giving birth. Since summer is a time when foods can easily spoil, we should also be extra cautious on sanitation/hygiene of the kitchen, food handling, and food storage. 

Foods that are beneficial in summer:

Lentils, Mung bean, Pear, Watermelon, Sugar cane, Plum, Strawberry, Mulberry, Grape, Coconut, Lemon, Persimmon, Pineapple, Bitter melon, Winter melon, Sweet potato/Yam, Cucumber, Oriental melon, Tomato, Amaranthus, Job’s tear/Pearl barley, Lotus root, Sea laver, Goji berry, Honeysuckle flower, Chrysanthemum flower, Mint, Cassia seed, Lotus leaf, Crown daisy, Bean sprout, Adzuki bean, Radish, Dropwort, Banana, Apple, Duck meat, Snapping turtle, Marsh snail, Milk.

Foods that are harmful in summer: 

Lamb meat, Goat meat, Sparrow, Longan fruit, Litchi/Lychee fruit, Chives, Onion, Mustard leaf, Sichuan pepper, Cinnamon, Ginseng, Hard liquor, Roasted peanut, Roasted soybean. 

The above foods are not great in summer because they have a hot or warm nature. Take them sparingly in summertime or balance them with cooler-natured foods that were recommended above.