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 self-isolated at home should adhere to a reasonable diet and enhance their resistance through balanced nutrition.

1. Eat all kinds of food.

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

Because of the limited daily activities, people who are isolated at home are generally light physical activities. Therefore, according to different genders and ages, the energy demand is generally between 1600-2250kcal:12250kcal for men aged 8-49 and1800kcal for women; ; 50-64 years old male 2 100kcal, female1750 kcal; ; 65-79 years old male 2050kcal, female 1700kcal. See table 1 for the recommended amount of various foods under different energy requirements.

Table 1. Recommended Intake of Main Foods in Diets with 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: β -carotene provided by animal liver, orange and dark green vegetables (broccoli, carrots, pumpkins, spinach, pea seedlings, celery leaves, fennel, etc. ) and red and yellow fruits (mango, citrus, papaya, hawthorn and so on. ) can be converted into vitamin a in the 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 and liver, red meat, etc.

Foods rich in zinc: marine shellfish, mushrooms, animal livers, lean meat, etc.

3. Eat regularly and regularly.

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

The energy provided by breakfast accounts for 25%-30% of the total energy in a day, and the time is generally 6: 30-8: 30;

Lunch food accounts for 30%-40% of the total energy in a day, usually at11:30-13: 30;

Dinner accounts for about 30%-35% of the total energy in a day, at 17: 30- 19: 30.

4. Light diet and color matching

Home isolators are prone to nervousness, anxiety and lack of exercise, which leads to 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 visual enjoyment and stimulate appetite, so we should pay attention to "color" in food collocation and use vegetables and fruits to match colors.

5. Drink plenty of water many times.

Drinking water can ensure the timely transportation and discharge of nutrients and metabolites in the body and keep the body temperature constant. Adults drink 1500- 1700ml (about 7-8 cups) every day, with warm water or light tea as the first choice.

6. Scientifically supplement nutritional supplements

Nutritional supplements can be taken under the guidance of registered dieticians, especially those with poor appetite and insufficient food.

7. Work and rest regularly and get enough sleep

Reasonable sleep can effectively improve the body's function and improve the body's disease resistance. The average sleep time of adults is 7-8 hours a day, 8 hours for senior high school students, 9 hours for junior high school students and 0/0 hour for primary school students.

8. Exercise moderately to reduce sedentary.

Take advantage of the limited indoor environment, combine sports APP and online video, and actively carry out physical activities, such as yoga, dumbbells, sit-ups, Ba Duan Jin and so on. , reduce sedentary or lying down and other static life time.