NUTRITIONAL RECOMMENDATIONS CHECKLIST

FOOD

FLAVOR

ROUTE

ACTIONS

PREPARATION

GRAINS+

Amaranth

+Ñ

L

D

Cool

Barley

+²

S, Sp

�?HW

Cool

Buckwheat

+

LI, S

DH

Cool

Corn

+

K, LI, S

�?DW

Neutral

Flax

+

LI, S

Neutral

Job’s Tears

+

K, LI, L, Sp, S

�?DHW

Cool

Linseed

+

LI, Lv, Sp

Neutral

Millet

+²

K, Sp, S

HT

Cool

Oats

+

K, Sp

�?Qc

Warm

Quinoa

+Ä

K, P

R

Warm

Rice

+

�?

Neutral

Rye

Ñ

GB, Lv, Sp

CD

Neutral

Sorghum

+

LI, L, S

CD

Warm

Spelt

+

Sp

�

Warm

Sweet Rice

+

Sp, S

�?

Warm

Wheat

+

H, K, Sp

H

Cool

Wheat Bran

+

LI

�?

Cool

Wheat Germ

à

H, Sp, L

BcH

Cold

Wild Rice

+Ä

K, UB

Cool

VEGETABLES+

Alfalfa Sprout

²Ñ

K, LI

?DH

Neutral

Artichoke

+²Ñ

GB, Lv

?�QcTW

Cool

Asparagus

+Ñ

K, L

�DH

Cold

Aubergine

+

LI, Lv, Sp, S, U

BcH

Cool

Bamboo Shoot

+

LI, Lv, L, S

DHW

Cold

Beetroot

+

H, Lv

�

Neutral

Black Fungus

+

Lv, S

Neutral

Broccoli

àÑ

Cool

Cabbage

+à

Lv, S

H

Neutral

Caper

àÑ

BcC

Warm

Carrot

+

Lv, L, Sp

Qc

Neutral

Cauliflower

LI, Sp, SI

Cold

Celery

+Ñ

Lv, S

DHW

Cool

Chicory

Ñ

GB, Lv

W

Cool

Chinese Cabbage

+

LI, S

DHW

Cold

Courgette

+

Cool

Coriander Leaf

à

L, Sp

Bc

Warm

Cucumber

+

LI, Sp, S

HT

Cool

Daikon

+à

DP

Cool

Dandelion Leaf

+²Ñ

GB, Lv, S

�HW

Cold

Kale

+Ñ

L, S

Warm

Kelp

²

UB, K, Lv, S

?�TW

Cool

Kohlrab

+àÑ

BcCD

Neutral

Leek

+²

Lv

BcC

Warm

Lettuce

+Ñ

LI, S

DHW

Cool

Marrow

+

Cool

Mungbean Sprout

+

LI

�HT

Cold

Mushroom Button

+

LI, L, SI, S

PQcT

Cool

Mustard Leaf

à

L, S

BcCP

Warm

Nori

+²

?HP

Cold

Olive

+Ä

L, S

T

Neutral

Onion

à

L

BcCDT

Warm

Parsnip

+à

Lv, L

Warm

Pepper

à

S

Bc

Warm

Plantain

+

LI, S

?HP

Cold

Potato

+

K, Sp

??H

Neutral

Pumpkin

+

L, Sp

D

Neutral

Radish

+à

L, S

DPQcT

Cool

Scallion

+Ñ

H, LI, L

BcCD

Warm

Seaweed

²

K, S

?HPTW

Cold

Shitake Mushroom

+

S

?P

Neutral

Spinach

+

L, S

�

Cool

Spring Onion

à

L, S

Warm

Squash

+

Sp, S

?CQc

Warm

String Bean

+

K, Sp

?

Neutral

Sweet Potato

+

K, Sp

??C

Warm

Swiss Chard

+

LI, L, Sp, S

HT

Cool

Tomato

+Ä

Lv, S

?

Cold

Turnip

+àÑ

S

BcCDHT

Neutral

Water Chestnut

+

L, S

?HP

Cold

Watercress

àÑ

LI, L, Sp, S

�PQcTW

Warm

White Fungus

+

D

Neutral

Yam

+

K, L, Sp

??

Neutral

FRUITS+Ä

Apple

+Ä

H, L, S

?H

Cool

Apricot

+Ä

L

?�

Neutral

Avocado

+

LI, Lv, L, Sp

?�

Cool

Banana

+

LI, L

?HT

Cold

Blackberry

+Ä

Lv, K

Hot

Black Currant

+Ä

Lv, K

Cool

Blue/Bilberry

Ä

L, Sp, S

DHT

Cool

Cassio Fruit

à

K, Lv

R

Warm

Cherry

+

H, Sp, S

??BcC

Warm

Coconut

+

?

Neutral

Crab Apple

+Ä

H, Lv, L

Neutral

Cranberry

+Ä

UB, K, LI

DH

Cold

Date

+

Lv, L, Sp

�?

Warm

Fig

+

LI, L, Sp

�?HT

Neutral

Gooseberry

+Ä

Cold

Grape

+Ä

K, Lv, L, Sp

�?W

Neutral

Grapefruit

+Ä

HPQc

Cold

Lemon/Lime

Ä

GB, K, LI, Lv, Sp

?BcHQcT

Cold

Longan

+

H, Sp

�?BcC

Warm

Lychee

+Ä

Lv

BcC

Warm

Mango

+Ä

S

?H

Cold

Melon

+

H

Cold

Mulberry

+

K, Lv, L

?�

Cold

Orange

+Ä

Lv

Neutral

Papaya

+Ñ

Lv, S

D

Neutral

Peach

+Ä

LI, SI, S

BcCQc

Warm

Pear

+Ä

L, S

?HP

Cool

Persimmon

+

H, LI, L, Sp

?H

Cold

Pineapple

+Ä

H

Neutral

Plum

+Ä

Lv

H

Neutral

Pomegranate

+Ä

UB

?

Neutral

Quince

Ä

Lv, Sp

Warm

Raspberry

+Ä

Lv, K

R

Neutral

Rhubarb

Ñ

LI

BcHT

Cold

Strawberry

+Ä

K, Lv, L, Sp

Cool

Tangerine

+Ä

L, S

Qc

Cool

Watermelon

+

UB, H, S

?HW

Cold

HERBS AND SPICESà

Aniseed

+à

H, L, Sp

DQc

Warm

Basil

+àÑ

K, L

RCPQc

Warm

Bay

à

RBcC

Warm

Caraway

+à

UB, K, Sp

PQc

Warm

Cardamom

+àÑ

L, Sp

PQc

Warm

Carob

+Ä

Warm

Cayenne

à

L, Sp, S

RBcCQc

Hot

Chili

à

H, Sp

RBcCQc

Hot

Chive leaf

à

K, Lv, S

BcQc

Warm

Chive seed

à²

K, Lv

RC

Warm

Cinnamon bark

àÑ

K, Sp

RCQc

Hot

Cinnamon twig

+à

UB, H, L

Warm

Clove

à

K, Sp, S

RCQc

Warm

Coriander seed

àÄ

S

C

Neutral

Cumin

à

Lv, Sp

Warm

Dill seed

à

K, Sp

CQc

Warm

Fennel seed

+à

UB, K, Sp

RCPQc

Warm

Fenugreek

Ñ

K, Lv

RCW

Warm

Garlic

+à²

H, Lv, L, Sp

RCPQc

Hot

Ginger (dry)

à

L, Sp, S

RCQc

Hot

Ginger (fresh)

à

L, Sp, S

CP

Warm

Hawthorn

+Ä

H, Lv, P, Sp, S

BcQc

Warm

Horseradish

à

UB, K, L, S

RDPQcW

Hot

Juniper

+àÑ

Sp, K

CPQcW

Warm

Licorice

+

All

?HPT

Cold

Marjoram

+àÑ

H, K, Sp, L

?Qc

Cool

Mint

à

Cool

Mustard

à

L

PQc

Hot

Nettle

+²

UB, K, Lv, Sp

�?DTW

Cool

Nutmeg

à

LI, Sp

RBcCQc

Warm

Oregano

+àÑ

L, S

Warm

Parsley

à²Ñ

UB, S

T

Warm

Pepper (black)

+à

K, H, LI, Sp

CDPTQc

Hot

Pepper (white)

à

LI, S, Sp

CP

Hot

Purslane

Ä

UB, LI, Lv

BcHT

Hot

Rosemary

+à

H, K, Lv, L, Sp

RCP

Warm

Saffron

à

H, Lv

Qc

Neutral

Sage

à

L, S

Warm

Savory

+àÑ

K, L

RCPQc

Warm

Tamarind

+Ä

LI, S

DH

Cool

Thyme

àÑ

L, Sp

PQc

Warm

Turmeric

àÑ

Sp, S

BcQc

Warm

OILS AND CONDIMENTS+

Olive oil

+

Sp, Lv

Neutral

Peanut oil

+

LI, L, Sp

Neutral

Sesame oil

+

S

HT

Cool

Soya oil

+à

LI

BcC

Warm

Agar oil

+

Lv, L

HT

Hot

Amasake oil

+

L

�BcC

Warm

Brown Sugar

+

Lv, Sp

Warm

Honey

+

LI, L, Sp

T

Neutral

Kuzu

+

LI, Sp, S

H

Cool

Malt Sugar

+

L, Sp, S

BcC

Warm

Miso

²

Warm

Molasses

+

K, Lv, Sp

�?

Warm

Rice Syrup

+

Warm

Salt

²

K, LI, S, SI

HPT

Hot

Soya Sauce

²

Cool

White Sugar

+

Neutral

Vinegar

ÄÑ

Lv, S

BcCT

Warm

BEVERAGES+Ñ

Beer

+Ñ

H, Sp, S

Cool

Chamomile

+Ñ

LI, Lv, L, P, Sp

Qc

Cool

Chrysanthemum

+Ñ

Lv, L

HT

Cool

Coffee

+Ñ

H

Warm

Dandelion root

+²Ñ

GB, Lv, Sp

HW

Hot

Elderflower

+àÑ

UB, Lv

HPW

Cool

Jasmine

+à

K, Lv, Sp

RCPQc

Cool

Lemonbalm

àÄ

Lv, L

Cool

Limeflower

+à

Lv, L

HQc

Cool

Peppermint

+à

Lv, L, Sp

PQc

Cool

Raspberry leaf

Ä

S

D

Cool

Rosehip

²Ä

UB, K, U

Neutral

Soyamilk

+

L, S

�P

Neutral

Star Anise

+à

K, Lv, Sp

RQc

Warm

Tea

+Ñ

H, L, S

PTW

Cool

Wine

+àÑ

H, Lv, L, S

BcCQc

Warm

SUPPLEMENTS+

Algae

+²

All

�?T

Cool

Dongui

+à

Sp, Lv

�

Warm

Ginseng (American)

+Ñ

K, L, Sp, S

??

Cool

Ginseng (Chinese)

+

L, Sp

?

Warm

Ginseng (Korean)

+Ñ

H, Sp

?R

Hot

Kelp

²

S

HPW

Hot

Pollen

All

All

�?

Neutral

Royal Jelly

+

Lv, Sp

??

Neutral

BEANS+

Adzuki

+Ä

H, K, S

?�DTW

Neutral

Black bean

+

K

?�W

Warm

Broad bean

+

K, Sp

Neutral

Chickpea

+

H, S

Neutral

Kidney bean

+

K

?�DH

Neutral

Lentil

+

H, K, Sp, S

W

Neutral

Lima bean

+

Lv, L

?

Cool

Mung bean

+

H, S

?H

Cool

Pea

+

Sp, S

W

Neutral

Soybean (black)

+

K, Sp

?W

Neutral

Soybean (yellow)

+

LI, Sp

H

Cool

Tofu

+

LI, Sp, S

?HT

Cool

NUTS/SEEDS+

Almond

+

L

P

Neutral

Chestnut

+

K, Sp, S

RC

Warm

Coconut

+

H

Warm

Coconut milk

+

?C

Warm

Hazel

+

Neutral

Peanut

+

L, Sp

Neutral

Pine kernel

+

LI, Lv, L

?BcC

Warm

Pistachio

+ÄÑ

K, Lv

R

Neutral

Pumpkin seed

+Ñ

LI, Sp

Neutral

Sesame (black)

+

K, Lv

?�

Neutral

Sesame (white)

+

?

Neutral

Sunflower seed

+

Sp

Neutral

Walnut

+

K, L

?R?CP

Warm

FISH+²

Abalone

+²

?H

Neutral

Anchovy

+

RCDW

Warm

Carp

+

K, Sp

W

Neutral

Clam (freshwater)

+²

K, Lv

?H

Hot

Clam (saltwater)

²

S

?HP

Hot

Crab

²

Lv, S

?BcHP

Hot

Cuttlefish

²

H, K, Lv

?�

Neutral

Eel

+

K, Lv, Sp

?D

Warm

Frog

+

UB, LI, S, SI

?HTW

Cool

Herring

+

L, Sp

?T

Neutral

Lobster

+²

K

RP

Warm

Mackerel

+

Lv, S

?DW

Neutral

Mussel

²

K, Lv

R?BcC

Warm

Octopus

+²

?�?H

Hot

Oyster

+²

K, Lv

?�?

Neutral

Salmon

+

Sp, S

Neutral

Sardine

+²

Sp, S

W

Neutral

Shark

+²

Sp

?

Neutral

Shrimp/prawn

+

K, Lv

RBcCP

Cool

Sturgeon

+

L, P

?

Neutral

Trout

Ä

S

?C

Hot

Whitefish

+

Lv, L, Sp, S

Neutral

MEAT+

Beef

+

LI, Sp, S

?�?

Neutral

Chicken

+

Sp, S

?BcC

Warm

Duck

+

K, L

�

Neutral

Goose

+

L, Sp

??

Neutral

Ham

²

Sp

?

Warm

Kidney (beef)

+

K

R

Warm

Kidney (pork)

²

K

?

Neutral

Kidney (sheep)

+

K

RBcCQc

Warm

Lamb

+

K, Sp

R

Hot

Liver (beef)

+

Lv

�

Neutral

Liver (chicken)

+

K, Lv

?Bc

Warm

Liver (pork)

+Ñ

Lv

�

Warm

Liver (sheep)

+Ñ

Lv

�

Cool

Mutton

+

?C

Warm

Pheasant

+Ä

H, S

?

Warm

Pigeon

+²

??

Neutral

Pork

+²

K, Sp, S

?�

Neutral

Quail

+

LI, Sp, S

?DH

Neutral

Rabbit

+

LI, Lv

??

Cool

Sparrow

+

UB, K

R

Warm

Turkey

+

Sp, S

Warm

DAIRY+

Butter

+

BcC

Warm

Cheese

+Ä

L

?

Neutral

Egg (chicken)

+

H, K, L, S

?�

Neutral

Egg white (chicken)

+

L

H

Neutral

Egg yolk (chicken)

+

H, K

?�

Neutral

Egg (duck)

+

H, L, S

?

Cool

Milk (cow)

+

H, L, S

?

Neutral

Milk (sheep/goat)

+

S

Warm

Yogurt

+Ä

Hot

LEGEND

Five Flavors:

+ = sweet

à = pungent

² = salty

Ä = sour

Ñ = bitter

Tonifying Foods:

� = blood

? = qi

? = yin

R = yang

Regulating Foods:

Qc = promotes Qi Circulation

Bc = promotes Blood Circulation

H = counteracts Heat

C = counteracts Cold

D = counteracts Damp

W = drains Water

P = resolves Phlegm

T = removes Toxins

Food Preparation Temperature:

(in order from least to most)

Hot: deep fried, roasted, grilled

Warm: stir fried, casserole

Neutral: baked

Cool: steamed, poached

Cold: raw, chilled

Meridian/Organ Routes:

L = Lung

LI = Large Intestine

S = Stomach

Sp = Spleen

H = Heart

SI = Small Intestine

UB = Urinary Bladder

K = Kidney

P = Pericardium

TW = Triple Warmer

GB = Gall Bladder

Lv = Liver

U = Uterus