In the context of the COVID-19 epidemic, modify your diet to optimize your immune defenses and to adapt to the decrease in your physical activity, especially in the context of confinement at home.

Optimize your immunity
Food can help strengthen the immune system by increasing the intake of vitamin C and minerals.

3 to 4 fruits per day. Favor the fruits richest in vitamin C such as orange, clementine, kiwi, red fruits, strawberry, mango.
Balance your diet to enrich it with minerals, some of which actively contribute to the immune system (zinc, copper, etc.). Compose your plates around a protein food (meat, fish, egg, etc.), vegetables and a little starch. Think of legumes 1 / week (lentils, dried peas, beans, etc.) for their specific richness in minerals.

Tips and tricks
Choose fresh fruit. Compotes contain fewer vitamins.
Think of frozen vegetables which contain excellent vitamin and nutritional value.

Adapt your diet to the drop in activity
Confinement at home requires a reduction in physical activity. We must therefore lower our energy intake by adapting our diet. Paradoxically, this situation of confinement, of waiting, can be perceived as anxious, encouraging to consume, nibble, out of desire or to occupy oneself, in search of a moment of relaxation.

Some recommendations:

Maintain a balanced diet, limiting fatty dishes (fried foods, breadcrumbs, cheese dishes, etc.). Favor fruit and dairy products for dessert.
Avoid anxiety-provoking situations: limit the time spent in front of looped news or televised debates.
To avoid cravings to eat: take care to avoid anxiety and snacking: creative leisure, reading, board games from a safe distance, listen to relaxing music …
Adapt your drinks: hydrate well with 1.5 liters of water / day and avoid alcohol. A hot drink (tea, coffee, herbal tea) can sometimes bring comfort.
Take time to cook, to prepare good little dishes to please yourself, without being high in calories.
Tips and tricks

Dietary adaptations in a confinement situation:

3 fruits per day (minimum).
A balanced plate at each meal, without excess on starchy foods.
1.5 liters of water / day, avoid alcohol.

Avoid deficiencies!
Being in confinement is not a factor of nutritional deficiency, since the diet remains balanced, even if the diversification is not optimal. If nutritional intakes are lower, they adapt to our level of activity, which is also reduced.

The main deficiency that must be prevented is vitamin D, which is mainly produced by our bodies under exposure to the sun. Containment inevitably reduces our exposure to the sun, leading to the risk of deficiency. Certain foods such as fatty fish provide vitamin D and remain recommended.

Some recommendations:

Enjoy your balcony, terrace, garden for a few pleasant moments in the sun.
Favor dairy products enriched with vitamin D,
Maintain fatty fish once a week (salmon, smoked salmon, mackerel, etc.)

Pro opinion
Benefit of food supplements in a confinement situation?

Food supplements do not provide any specific health benefit from containment. Our activity is reduced which imposes lower nutritional contributions, in line with our diet, even restricted.
Moreover, their assimilation is not clearly demonstrated.