Every year on April 7, World Health Day is observed to reimagine a world where everyone has access to clean air, water, and food, where economies are centred on health and well-being, where cities are livable, and individuals have control over their own and the planet's health. It is also the anniversary of the World Health Organization's creation in 1948, and this year WHO is focusing worldwide attention on the critical steps required to keep humans and the planet healthy, as well as to develop a movement to create a well-being-focused society.

Everyone understands that a healthy diet includes a wide variety of fruits and vegetables, has numerous health benefits, including the possibility of lowering the risk of several chronic diseases, and keeps the human body healthy and well for a long time. Making big adjustments to a person's diet, on the other hand, can be intimidating, especially when there is a lot of information available about various diets and foods that a person should eat that can be difficult to digest and understand.

Instead of making major dietary changes, Minal Shah, Senior Nutrition Therapist at Mulund's Fortis Hospital, and Dr Farah Ingale, Director-Internal Medicine at Vashi's Hiranandani Hospital, suggests starting with a few minor ones that are easier to incorporate into daily life. They outlined five minor modifications to a person's diet that can help them be healthy and demanded that these be done all at once after taking some time to incorporate them into your diet over time.

1. SLOW DOWN AND ENJOY YOUR FOOD - Taking time to enjoy your food is important since it directly influences how much food a person eats and, as a result, how much weight they gain. Fast eaters, on the other hand, are likely to have a substantially higher body mass index (BMI) than slow eaters, according to this analysis. Hormones determine how much you eat and how full you feel after a meal, and it takes the brain at least 20 minutes to digest this information. That is why eating slowly allows the brain to detect when the stomach is full.

2. INCREASE YOUR PROTEIN INTAKE - Protein is frequently referred to as the king of nutrients, and it does appear to have certain superpowers. It is the most satisfying of the macronutrients, but it can also assist a person keep muscle mass and slightly boost the number of calories burned per day. Furthermore, proteins aid in weight loss by making a person feel fuller for longer, curbing cravings, and making them less prone to overeat.

3. COOK MEALS AT HOME – Not only is it good for a person's health, but home-cooked meals are also way cheaper than takeout food. Secondly, since the ingredients are purchased and added to the meal, there is a meagre chance of having unhealthy or high-calorie ingredients.

4. BE MORE ACTIVE PHYSICALLY – Good nutrition and exercise go hand in hand. Exercise has been shown to improve your mood and decrease feelings of Depression, Anxiety, and stress. Plus, it is essential to move your body every day – a person does not have to visit the gym; they can take up other activities like Yoga, doing household chores, daily walks (with pets) and playing with children if they want to be more active. Also, remember, it is better to start small and retain physical activities for a longer duration than going to the gym once a month. Small changes, in this case, can have a long and lasting impact.

5. USE HEALTHY OILS WHEN COOKING – Over the last few decades, highly processed seed and vegetable oils such as Soybean, Cottonseed, Sunflower, and Canola oils have become household staples. The issue with these oils is that they are heavy in Omega-6 Fatty Acids while being low in heart-healthy Omega-3 Fatty Acids. Some studies have found that a high Omega-6 to Omega-3 ratio might cause inflammation and be connected to chronic illnesses like heart disease, cancer, osteoporosis, and autoimmune disorders, so choose healthier choices. Extra virgin olive oil, avocado oil, and coconut oil are examples of these. Among Indian oils, sesame oil, peanut oil, and mustard oil have an excellent MUFA/PUFA ratio that is suggested for good health.

When used appropriately, the aforementioned strategies can help make a person's overall diet healthier and more sustainable without requiring a significant shift in their habits. On World Health Day, Mr Amol Naikawadi, JMD and Preventative Healthcare Specialist at Indus Health Plus, said, "A healthy lifestyle and preventive screening are the two cornerstones of countering the emergence of non-communicable illnesses" (NCDs). Regular health check-ups can aid in the timely identification and diagnosis of health issues. Regular screening should be done beyond the age of 25, regardless of whether the individual has a family history of diseases. Diabetes, cardiovascular disease, and other diseases, which are caused by a mix of genetic, physiological, environmental, and behavioural factors, have a global influence on many people's lives."

He insisted that, in addition to regular health checks and a healthy lifestyle, understanding genetic insights (knowing one's hereditary propensity to various diseases can assist avoid or delaying their start) has become essential in today's world for living a long and healthy life.