For a human body to function properly, a proper form of nutrition and hydration is required. A well-balanced diet helps your immune system to grow stronger and fight various kinds of illnesses and infectious diseases effectively says Paul Haarman. Keep a proper balance of vitamins, minerals, dietary fiber, proteins, roughage, carbohydrates, and antioxidants in your food. Your body requires an ample amount of water to stay hydrated and work actively.

Paul HaarmanSuggests the Following Tips for Adults to Keep Themselves Healthy in This Era of Pandemic

  1. You must avoid the consumption of sugar, fat, and salt. These things lead to the issues of obesity, heart diseases, and various kinds of cancers.
  2. Drink enough water daily. You must have at least 8 to 10 glasses of water regularly. Water plays a very significant role in transferring nutrients and compounds in blood vessels. It controls and properly regulates the body temperature and helps the body excrete unwanted waste.
  3. Never overcook the vegetables or fruits as this tends them to lose the essential forms of nutrients and vitamins. Always boil them at a balanced temperature.
  4. Your plate must be a mixture of healthy vegetables, fruits, nuts, whole grains, healthy and cooked meat, and also legumes. This balance increases the value of your food and this is all that your body requires to stay healthy and fit. The absence of any of these creates a space for diseases and unwanted bacteria.
  5. Give priority to raw vegetables and fresh fruits as your snack options instead of food that is high in added salt or sugar.
  6. You can also consume lemon juice (diluted in water and unsweetened), tea, and coffee as an alternative to water to keep the hydration level up. But do not take excessive amounts of caffeine, sweetened drinks, or fizzy drinks as they are very high in sugar and are very dangerous for our health system.
  7. Replace saturated fats such as fatty meat, coconut oil, cream, ghee, or cheese with unsaturated fats like avocados, olive oil, nuts, sunflower, and soy oils.
  8. Limit the consumption of red meat to 1-2 times a week only and start using white or poultry meat more as they are healthier as well as low in fat.
  9. Only opt for low-fat or reduced-fat versions of milk and dairy products.
  10. One should avoid using industrialized trans-fat which are mostly found in street food, processed food, fast food, fried food, pies, cookies, frozen pizza, spreads, and margarine.


As per Paul Haarman report, excess amounts of both salt and sugar prove harmful to our health system. While cooking the amount of both of these must be carefully measured. Avoid the usage of soy and fish sauce. Use iodized salt. Avoid the intake of soft drinks and sodas. Also, stop the consumption of cookies and chocolates. Switch to dark chocolates. You must eat at home and avoid eating out as much as possible. This will help you reduce the rate of contact with outsiders and hence lower your chances of contracting the coronavirus. Maintain six feet distance from people and follow the norms of social distancing with proper self-discipline.