Chinese Dietary Therapy for the Winter Season

Living—and Eating—Seasonally in the Winter

Officially, winter begins here in the Northern Hemisphere on December 21st, 2025. Yet by the looks of it outside my window as I write this, winter is already well underway. Winter is a quiet season here in Northern Vermont. The temperature has warmed slightly today, with a low of 28°F and a high of 38°F and with a day length of just 8 hours and 52 minutes. We’re getting close to the shortest day of the year.

In the seasonal guide to living—and eating—in the autumn , we introduced the model of the Five Spirits, part of the overall framework of the Five Elements. Within the Five Spirits, the spirit of winter is the Zhì. As we move from autumn into winter, we move from the Pò—the spirit of the corporeal soul—to the Zhì—the spirit of the will.

When I was first learning about the Five Spirits, having the spirit of will associated with winter made intuitive sense to me: I understood Zhì as the capacity to endure a long, seasonal winter. I interpreted Zhì as pure motivation—as willpower. Will as a muscle to be flexed when needed. This was a strictly literal understanding, not a metaphorical one.

Today, I relate to the Zhì spirit differently.

For me, Zhì is not my capacity to endure through winter, but my capacity to connect with myself through a rooted knowing of who I am, where I have been, and where I am going. The spirit of Zhì is confidence in myself and in my abilities. It is the knowing that I will be taken care of.

I now relate to the Zhì not as a motivational willpower but as an existential continuity.

If each season—and each spirit expressed within—offers a lesson to guide us, then winter offers the lesson of recollection and connection. Not connection with the other, but with one’s own continuity and lineage. A connection that allows us to become more of who we truly are.

Each fall, I plant garlic. Planting garlic must be timed just right: it needs just enough time to begin to germinate and sprout before going dormant in winter. If garlic misses this narrow window of germination, its taste will be mild. But when the timing is right, the garlic that rests quietly through the winter emerges rich, spicy, and pungent. Garlic needs the winter to become more of who it truly is.

Chinese Dietary Therapy and Seasonal Eating in the Winter

As we move from the abundance of harvest and fall into winter, the diet shifts from consolidation toward preservation. Winter is the season most closely aligned with Yuán Qì—our deepest reserves of Qì—and is associated with storage at the deepest levels of the body. Winter eating does not aim to build Yuán Qì, but to prevent its unnecessary expenditure. Where autumn gathers and organizes, winter safeguards and maintains.

Winter is a season of dormancy and recollection: The pause of winter allows what has been stored to mature and transform, just as garlic planted in the fall develops pungency through the winter months. In this way, winter supports continuity—maintaining what has been cultivated and carried forward. This is the lesson of winter and the quality associated with the Zhì spirit.

Seasonal eating in the winter reflects an inward, conserving movement. Foods selected during this time are generally warming, nourishing, and sustaining, rather than dispersing or stimulating, as is more appropriate in the warmer months. Where a raw apple might be suitable in summer, in winter the same apple is baked and combined with warming spices—consolidating its sugars and moderating its dispersing quality while supporting digestion and internal warmth.

In winter, meals are typically built around slow-cooked soups, stews, and broths, with an emphasis on grains, legumes, and root vegetables. Cooking methods favor longer preparation and moist heat, which support digestion and help conserve Qì by reducing the body’s need to expend energy on transformation—on digestion and assimilation.

Energetically, winter is associated with stillness, conservation, and storage—as is reflected in the dietary recommendations. It is a season oriented toward maintaining what has already been cultivated rather than initiating change or expansion. Winter eating emphasizes simplicity and consistency, supporting the body through colder temperatures, reduced daylight, and naturally lower levels of activity. Rather than pushing outward, the diet mirrors the season’s inward movement—conserving resources, supporting digestion, and preserving reserves to be carried forward into the renewal of spring.

Winter and the Five Elements

• Winter is the season of storage – Winter is the time when Qì is conserved and held at the deepest level—the Yuán level—in the body, emphasizing preservation, safeguarding, and continuity.
• Winter is the energetic season of stillness, conservation, and maintenance – Just as seeds (or garlic bulbs) lie dormant beneath the soil, protected through the cold months, so too do we conserve our resources, protect what has been gathered, and maintain our reserves as we move through winter and prepare for renewal in the spring.

The Zàng-Fǔ Organs of Winter

• Kidneys (KI) and Urinary Bladder (UB) – Are the paired Zàng-Fǔ organs of winter.
• The Kidneys (KI) – Govern storage, essence (Jīng), and long-term vitality.
• The Urinary Bladder (UB) – Governs separation and excretion, supporting the regulation of fluids.
• As paired Zàng-Fǔ organs – The Kidneys (KI) and Urinary Bladder (UB) regulate storage and release at the deepest level of the body, supporting conservation, continuity, and the maintenance of internal reserves through the winter season.

The Five Element Spirit of Winter

• The Zhì (Will) – The Spirit of Winter; the Spirit of Water. Of the Five Spirits, the Zhì governs resolve, continuity, and the capacity to sustain oneself through time. It is associated with instinctual knowing, ancestral wisdom, and the maintenance of life force through periods of stillness and uncertainty.
• Fear – The associated emotion of the Zhì is fear. When balanced, fear transforms into quiet confidence, wisdom, and trust in one’s own continuity. The work of winter is not to eliminate fear, but to hold it appropriately—allowing it to inform caution and discernment without leading to paralysis or depletion. In winter, dietary simplicity and warmth support the Kidneys’ capacity to hold fear without depletion.
• Continuity – Supporting the Zhì in winter means nourishing the body’s capacity to conserve, endure, and remain connected to its deeper reserves. Rather than striving or forcing, winter calls for maintaining what has been stored, trusting in inner resources, and sustaining oneself through consistency, simplicity, and preservation.

Taste and Climatic Factor of Winter

• Taste: Salty – The salty taste supports inward movement, softening, and consolidation. In winter, salty foods are associated with the Kidneys (KI) and support storage, regulation of fluids, and the preservation of reserves. Examples include seaweeds, miso, tamari, and naturally salty mineral-rich foods.
• Climatic Factor: Cold – Cold is the primary environmental challenge of winter. Cold can constrain movement, slow circulation, and bog down digestion if not counterbalanced. To mitigate the effects of cold, winter diets emphasize warming preparation methods and foods that support internal warmth, digestion, and conservation, such as soups, stews, broths, grains, legumes, and cooked root vegetables. Spices and herbs can also be used to mitigate the effects of cold.

The Color of Winter

• Dark / Black – The color of winter, linked to the Kidneys (KI) and the element Water.
• In Chinese Dietary Therapy – Dark foods are emphasized in winter to support storage, conservation, and the Kidneys (KI). These foods are associated with depth and continuity and are used to help maintain reserves through the colder months. Examples include black beans, black sesame seeds, seaweeds, and other dark, mineral-rich foods.

The Elemental Foods of Winter

• Seeds – Small, dense, and containing concentrated potential, seeds embody winter’s qualities of storage and continuity. They support conservation and are associated with maintaining reserves. Examples include sesame seeds, pumpkin seeds, and sunflower seeds.
• Legumes – Dense and sustaining, legumes support nourishment and endurance through the colder months. In winter, emphasis is placed on darker varieties that align with storage and conservation. Examples include black beans, adzuki beans, and lentils.
• Aquatic foods – Foods that originate in water reflect winter’s association with the Water element and the Kidneys (KI). These foods support fluid regulation and conservation. Examples include seaweeds, fish, and other aquatic plants and animals.
• Slow-cooked foods – Prepared through longer cooking times and moist heat, slow-cooked foods support digestion and reduce energetic expenditure during winter. Examples include soups, stews, broths, and porridges.

The Cooking Methods of Winter

Different methods of cooking (e.g., simmering, stewing, slow cooking) change the nature and action of foods, and the way food is prepared is considered almost as energetically influential as the food itself.

• Emphasize slow cooking and moist heat – Winter favors longer cooking methods such as simmering, stewing, and preparing broths. These methods support digestion, conserve Qì, and help maintain internal warmth while minimizing unnecessary energetic expenditure.
• Avoid excessive raw or cold foods – Raw and cold foods require greater digestive effort and can burden the body during winter, when conservation and preservation are emphasized and digestive capacity is at its weakest. In the winter, foods are generally cooked to support assimilation and maintain the body’s reserves.

The Pathological Tendencies of Autumn

Each season carries with it its own pathological tendencies. One of the functions of seasonal eating is to counterbalance—to counteract—these tendencies. In winter, pathology often arrives through depletion, and depletion often arises not from deficiency alone, but from overexertion, excess stimulation, or unnecessary dietary intervention. Lifestyle choices should reflect these alterations in diet.

The pathological tendencies of winter are:

• Cold – slowed circulation, cold extremities, stiffness, and a tendency toward contraction.
• Weak Kidney (KI) Qì – fatigue, low resilience, poor recovery, and diminished reserves.
• Depletion through overexertion – excessive activity, stimulation, or lack of rest leading to exhaustion of stored energy.

The Therapeutic Goals of a Winter Diet

• To conserve and protect Qì – Emphasize warming, sustaining foods and avoid unnecessary dispersion or stimulation.
• To support storage and continuity – Focus on foods associated with winter and the Water element, such as seeds, legumes, and aquatic foods.
• To support digestion and internal warmth – Rely on slow-cooked soups, stews, broths, and porridges that reduce digestive effort and preserve energy.
• To maintain balance through simplicity and consistency – Favor regular meals, modest portions, and uncomplicated preparations to support conservation throughout the season.

Seasonal Eating in the Winter

Chinese Dietary Therapy Recommendations:

1. Foods should be local, seasonal, and appropriate to climate.
2. Emphasis is placed on preserving and conserving energy and on ease of digestion, rather than variety or stimulation.
3. Food choices and preparation aim to reduce energetic expenditure and support storage through the colder months. In winter, eating a narrower range of foods repeatedly is stabilizing and supports the conservation of Qì and reserves.
4. Primary Food Categories (expanded below)
   • Grains – Easily assimilated staples that support digestion and sustained nourishment.
   • Legumes – Dense and sustaining foods that support nourishment and conservation.
   • Seeds – Small, concentrated foods that reflect storage and continuity.
   • Aquatic foods – Foods originating in water that align with the Water element and winter season.
5. Cooking Methods (expanded below)
   • Emphasize slow cooking and moist heat – Simmering, stewing, broths, and porridges support digestion, internal warmth, and conservation of Qì.
   • Soups, stews, and broths – Central winter preparations that minimize digestive strain while maintaining nourishment.
   • Avoid excessive raw or cold foods – These require greater digestive effort and can undermine the conserving nature of winter eating.

Winter Food Categories and Their Therapeutic Properties

Grains and Legumes

Grains and legumes form the dietary foundation during winter, providing steady nourishment while minimizing energetic expenditure. Grains and legumes support conservation and help maintain reserves through the colder months, when digestion can be more easily burdened.

• Favor well-cooked grains – Rice, millet, and other grains prepared as porridges, soups, or stews.
• Emphasize legumes – Especially darker varieties associated with winter and storage.
• Prepare grains and legumes thoroughly – Longer cooking times improve assimilation and reduce digestive strain.

While legumes are used year-round, winter favors those that are dense and grounding.

• Black beans – Strongly associated with winter and the Kidneys (KI).
• Adzuki beans – Support nourishment and fluid regulation.
• Lentils – Sustaining and appropriate when thoroughly cooked.

Seeds and Dense Foods

Seeds are strongly associated with winter and the Water element, symbolizing storage, continuity, and potential. Their dense, concentrated nature reflects winter’s emphasis on conservation.

• Sesame seeds – Particularly black sesame; associated with storage and nourishment.
• Lotus seeds – Support continuity and stabilization.
• Other seeds – Used in moderation to concentrate nourishment and support reserves.

Aquatic Foods

Foods that originate in water align with the Water element and winter season. These foods are traditionally associated with supporting storage, fluid regulation, and continuity.

• Seaweeds – Mineral-rich and associated with winter nourishment.
• Fish – Used in moderation to support nourishment and reserves.
• Other aquatic foods – Applied based on availability and preparation.

Root Vegetables (Cooked)

As in the autumn and harvest seasons, roots continue to play a role in winter, particularly when thoroughly cooked. In winter, roots are used less for dispersing and more for grounding and nourishment.

• Sweet potatoes, yams, taro – Warming when cooked and supportive during cold weather.
• Other roots – Used in soups and stews to support digestion and stability.

Animal Products and Fats

Winter diets place greater emphasis on fats and dense foods to support storage and conservation.

• Fatty meats – Used to support nourishment and reserves.
• Eggs and dairy (where appropriate) – Provide additional fat and nourishment.
• Animal fats and oils – Used in moderation to support warmth and storage.

Cooking Methods

Preparation is central to winter eating. Cooking methods emphasize warmth, moisture, and ease of digestion, reflecting the season’s inward and conserving nature.

• Slow cooking, simmering, and stewing – Support digestion and reduce energetic expenditure.
• Soups, broths, and congees – Core winter preparations.
• Avoid excessive raw or cold foods – These increase digestive demand and work against winter’s conserving quality.

A Day of Winter Eating

This menu reflects the therapeutic goals of winter eating in Chinese Dietary Therapy:

• Conserve and protect Qì – To minimize unnecessary expenditure and preserve reserves.
• Support storage and continuity (KI/UB) – In alignment with the Water element and the Zhì.
• Maintain internal warmth and digestion – Through warming foods and cooking methods.
• Support simplicity and consistency – Rather than stimulation or excess.

Morning Breakfast

Morning is when Wèi Qì begins to rise, but in winter digestion is more easily taxed. Breakfast emphasizes warmth, ease of digestion, and conservation rather than stimulation.

• Warm congee – Base of white or brown rice cooked long and slow.
• Add black beans or adzuki beans – Support storage and nourishment.
• Add cooked sweet potato or taro – Warming when cooked; grounding and sustaining.
• Top with black sesame seeds – Support storage and continuity.
• Optional – A small amount of ginger to gently support warmth (used sparingly).

Mid-Morning Snack

Light nourishment maintains energy without dispersing or overstimulating.

• Lotus seeds or chestnuts – Dense, grounding, and supportive of winter storage.
• Warm water or light broth – Avoid cold beverages.

Midday Lunch – The Main Meal of the Day

Midday remains the most appropriate time for the heartiest meal, even in winter, as digestive capacity is relatively strongest.

• Slow-cooked stew or soup – Built around the following components:
  • Base – Grains and legumes (rice, millet, lentils, black beans).
  • Add cooked root vegetables – Sweet potato, yam, taro.
  • Aquatic element – Add seaweed or a small portion of fish (if not vegetarian).
  • Season lightly – Simple seasonings; avoid excessive spice or stimulation.
  • Vegetarian option – Emphasize legumes and seeds.
  • Vegan option – Use sesame oil or other fats in moderation.

Afternoon Snack – To Maintain Reserves

Afternoon nourishment in winter is modest, supporting steadiness rather than lifting mood or movement.

• Walnuts or black sesame paste – Associated with storage and Kidneys (KI).
• Warm tea or broth – Avoid cold or raw foods.

Evening Dinner

As activity decreases, dinner emphasizes warmth, ease of digestion, and consolidation rather than heaviness.

• Soup or broth-based meal –
  • Grains, legumes, and cooked vegetables.
  • Add pumpkin or squash – Warming and supportive as winter foods.
  • Minimal seasoning – Keep flavors simple and grounding.
  • Avoid raw vegetables – Favor cooked preparations only.

Before Bed – Support Stillness and Conservation

Evening nourishment anchors the body and supports continuity through the night.

• Warm sesame, almond, or walnut milk – Supports storage and nourishment. See the guide to making nut milks in Chinese Dietary Therapy for the Autumn and Harvest Season.
• Optional – A small amount of honey or date syrup, if appropriate.

An Acknowledgment of Citation, Tradition, and Lineage

This document—as with the entire series on seasonal eating—is compiled from class notes taken during the Chinese Dietary Therapy program (2018–2019), taught by Jeffrey C. Yuen —88th-generation Daoist priest of the Jade Purity School, Laozi sect, and 26th-generation priest of the Complete Reality School, Dragon Gate sect.