Experts say small changes in nutrition can make a big difference

Living a healthy lifestyle does not need drastic changes or expensive supplements. Small, regular changes practiced consistently are enough for long-term benefits. The way we feed our bodies can work wonders on our overall wellbeing. Doctors say few simple changes to the regular eating routine can have more benefits that sudden overhaul of the meal plan.

Chronic illnesses such as cardiovascular disease, cancer, and diabetes account for most deaths worldwide. According to the World Health Organisation, non-communicable diseases account for nearly 74% of all deaths, which is nearly 41 million people every year. Experts say poor dietary habits, rising consumption of processed foods, and low intake of plant-based foods in our daily diet are major contributors to this growing disease burden.

A 2025 position paper by the Academy of Nutrition and Dietetics says, “appropriately planned vegetarian and vegan dietary patterns can be nutritionally adequate and can offer long-term health benefits such as improving several health outcomes associated with cardiometabolic diseases.”

Doctors say plant-based foods are naturally rich in fibre, antioxidants, and essential micronutrients. They are also low in saturated fat. This combination supports healthier cholesterol levels, better blood sugar control, and reduced inflammation.

Dt. Adeeba, Sr. Dietician at Aakash Healthcare, emphasised, “A well-balanced breakfast boosts your metabolism and gives energy for the day ahead. Aim for a combination of protein, fibre, and healthy fats. For example, try porridge with almonds and berries, or scrambled eggs with spinach and whole-grain bread. These meals help manage blood sugar levels and keep you satiated for longer.”

Highlighting hydration, Dt. Komal Malik, Head Dietician at Asian Hospital, said, “Water is necessary for every cell in your body, and staying hydrated helps with digestion, energy levels, and skin health. Aim to drink at least 8 glasses of water every day… Herbal teas and water-rich fruits and vegetables, such as cucumbers and watermelon, can also keep you hydrated.”

Likewise, Dr. Rajeena Shahin, Medical Director- PAN-India, explained, “Overeating is frequently the result of large servings rather than poor meal selection. A simple method to avoid this is to learn to heed your body’s hunger signals. Using smaller dishes and bowls allows you to control portion amounts and avoid mindless overeating.”

Mr. Prashanth Vishwanath, Country Director, Veganuary India, added, “Plant-based meals with beans and lentils are not only nutrient dense and rich in protein, but also lower in fat than animal foods. You don’t have to give up your favourite foods; simply try replacing meat with plant-based alternatives… Indian cooking derives a lot of flavours from its masalas. So as long as your seasoning remains the same, you won’t miss a thing!”

By relying a little more on traditional Indian foods—like millets, dals, seasonal fruits, and homecooked vegetables—we can protect ourselves from lifestyle diseases while still enjoying the flavours we grew up with. It’s these simple, consistent choices that make the biggest difference for long-term health. The Academy of Nutrition and Dietetics position paper also stresses that promoting a nutrient-balanced plant-based dietary pattern can be “an effective tool for preventing and managing many diet-related conditions.”