World Health Day 2025: Small diet tweaks for a healthier life

Typically, World Health Day would remind anyone and everyone to keep health in the forefront every now and then. To some of us, " healthy lifestyle " translates into doing away with a number of foods in the diet! The nice thing about it is that you do not necessarily have to go extreme in your health journey!


Making some minor changes in food habits can pay off exponentially. As a nutritionist, I would say that health should be simple and sustainable.


1. Have Protein & Fiber in Your Breakfast

Try a high-protein, high-fiber breakfast (like eggs, Greek yogurt, chia pudding, or whole-grain toast with peanut butter) instead of sugary cereals and white bread. It will keep you full longer and delay an energy slump.


2. Hydrate your Body

We have all been guilty of mistaking thirst for hunger now. So before reaching for a snack, grab a glass of water! Add a twist of lemon, cucumber, or mint for a refreshing taste. Herbal tea or coconut water also works wonders for hydration throughout the day.


3. Portion Control without starving!

Portion control is most important, as it is the basis of a healthy diet. Instead of denying yourself completely all your favorites, practice moderation; serve on smaller plates and listen to your hunger cues; eat slowly; you will be able to tell when you want to stop before going overboard.


4. Smart Snacking

Switch up that potato chip and cookie collection with some really healthy nibbles: nuts, seeds, yogurt, or fruits. Whenever you feel like something crunchy, head over to the air-popped popcorn or roasted makhana (fox nuts).


5. Reduce Sugar intake

Just because you're not having refined sugar doesn't mean you can't have some dessert. Substitute white sugar with honey, jaggery, or dates in sweets prepared at home. Depending on the way you choose to combine it, dark chocolate or fruit can be added to yogurt series desserts.


6. Put More Color into Your Plate

Eating a more colorful palette is another way to improve your diet. Each color has different nutrients—green turns into iron, oranges mean vitamin C, and red infers powerful antioxidants. Make it a point to vary colours to nourish your body.



Little changes yield great results in the long run. This World Health Day, let us take a step toward better health with some simple and realistic dietary changes , as a healthier life is made from the choices you make every day.


(By- Dr Simrat Kathuria, Celebrity Dietician & Wellness Coach with 16+ years of experience)