During the epidemic in novel coronavirus, besides effective personal protection, good dietary nutrition is an important guarantee for the normal work of human immune system and resistance to disease risks. People who are isolated at home should stick to a reasonable diet and enhance their resistance through balanced nutrition.

1. Eat a variety of foods

Only a variety of foods can meet the human body's needs for energy and various nutrients. The daily diet should include many kinds of foods such as cereals, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts.

Because of the limited daily activities, people isolated at home are generally light physical activities. Therefore, according to the gender and age, the energy requirement is generally between 1,611 and 2,251 kcal: 2,251 kcal for men and 1811kcal； for women aged 18-49; 51-64 years old male 2111kcal, female 1751kcal；; 65-79 years old male 2151kcal, female 1711kcal. The recommended amount of various foods under different energy requirements is shown in Table 1.

table 1. recommended intake of main types of food in different energy levels (g/person-day)

2. appropriately increase the intake of foods rich in high-quality protein, vitamin a, vitamin c, iron and zinc

foods rich in high-quality protein: aquatic products, eggs, milk, lean meat of livestock and bean products.

foods rich in vitamin a: beta-carotene provided by animal livers, orange-yellow and dark green vegetables (broccoli, carrots, pumpkins, spinach, pea seedlings, celery leaves, fennel, etc.) and red and yellow fruits (mangoes, oranges, pawpaw, hawthorn, etc.) can be converted into vitamin a in human body.

foods rich in vitamin c: fresh vegetables and fruits, especially dark vegetables and fruits, such as oranges, grapefruit, kiwis and strawberries.

foods rich in iron: animal blood, liver, red meat, etc.

foods rich in zinc: marine shellfish, mushrooms, animal liver, lean meat, etc.

3. Eat regularly and quantitatively

Ensure three meals a day, eat on time and distribute energy reasonably.

the energy provided by breakfast accounts for 25%-31% of the total energy in a day, and the time is generally from 6: 31 to 8: 31;

lunch food accounts for 31%-41% of the total energy in a day, usually from 11: 31 to 13: 31;

dinner accounts for about 31%-35% of the total energy in a day, from 17: 31 to 19: 31.

4. light diet and color matching

isolated people at home are prone to nervousness, anxiety and lack of exercise, resulting in loss of appetite and indigestion, so the diet should be light and not too greasy. In addition, the colorful colors of food can give people a visually beautiful enjoyment and stimulate their appetite, so we should attach importance to "color" in food matching and use vegetables and fruits for color matching.

5. Drink plenty of water

Drinking water can ensure the timely transportation and excretion of nutrients and metabolites in the body and keep the body temperature constant. Adults drink 1,511-1,711 ml (about 7-8 cups) of water every day, with a small amount of water for many times. Warm boiled water or light tea is preferred.

6. scientifically supplement nutritional supplements

under the guidance of a registered dietitian, you can take nutritional supplements, especially those with poor appetite and insufficient food.

7. Regular work and rest, adequate sleep

Reasonable sleep can effectively improve the body function and improve the body's disease resistance. The average daily sleep time for adults is 7-8 hours, 8 hours for senior high school students, 9 hours for junior high school students and 11 hours for primary school students.

8. Exercise moderately to reduce sedentary

Take advantage of limited indoor environmental conditions, combine sports apps and online videos, and actively carry out physical activities, such as yoga, dumbbells, sit-ups, Ba Duan Jin, etc., to reduce static life time such as sedentary or lying down.