On April 7, Rwanda and friends of Rwanda started the 28th Commemoration of the 1994 Genocide against the Tutsi. On the same day, the world marked the World Health Day 2022 whose theme focused on keeping humans and the planet healthy, and foster a movement to create societies focused on well-being.

One of the key areas of focus is eating healthy to keep a healthy body and human population, which calls for people to take control of what they eat and how they eat it in order to stay healthy. The day was aptly themed "Our planet, Our Health.”

To start with, experts say that to eat healthy, you don’t necessarily have to be vegetarian, rather, it is all about how you manage your diet and intake. The guidelines below don’t necessarily require you to overhaul your diet.

Eat slowly, enjoy your food: In today’s fast paced world, we eat in a hurry because we are running to the next appointment, getting back to work, missing a flight and many other reasons.

As a result, we miss the taste and don’t enjoy our food. Experts say that taking time to enjoy your food is essential as it directly impacts the amount of food that a person eats and, in turn, the weight they gain.

A study found that fast eaters are likely to have a much higher body mass index (BMI) than slow eaters. Hormones control how much you get and how full you get post-meal, and it requires at least 20 minutes for the brain to process this information.

That is why experts say that eating slowly gives a person’s brain the time to perceive that the stomach is full.

More protein: When we are eating, the majority of us don’t care how much protein or carbs we are taking in a meal.

It does not require you to move with a calculator, but nutritionists say that simply ensuring that there is enough protein in whatever you take is the quick solution.

Protein is often the king of nutrients, and it does seem to have some superpowers according to scientists. It is considered the most filling of the macronutrients, but it can also help a person retain their muscle mass and slightly increase the number of calories that are burnt per day. Further, protein also aids in weight loss as it helps a person feel fuller for a longer period, curb cravings, and make them less likely to overeat.

Home-cooked meals: Today, more than ever, the world knows the importance of home-cooked meals, thanks to the Covid-19 outbreak, which forced us to eat from our homes during the lockdowns.

Now that we know the benefits of home-cooked meals, it is upon us to control what we consume outside our homes. The reason is simple, at home, you have full control over what you eat.

Out there, whether it is a five-star hotel or the makeshift restaurant down the road, you don’t have control on what you eat, despite you pressing that order.

You don’t know how much oil the chef will use or even the environment in which the meal is prepared.

It has been proved that eating at home is not only good for your health but also way cheaper than takeout food. In fact, the bill you pay in one sitting in a restaurant can purchase enough food items to sustain a household for days. Think about it.

Physical activity: Good nutrition and exercise go hand in hand. Exercise has been shown to improve your mood and decrease feelings of Depression, anxiety, and stress. Experts say it is essential to move your body every day – you don’t have to go to the gym.

Walk in the neighbourhood, do some household chores, play with children or pets, run if you can, but don’t be a couch potato, to put it impolitely.

Choose healthy oils: If you can, drop oil but if you must use oil, go for healthy oils. They are available on the market. They can be slightly costly but worth it. Experts say that highly processed seed and vegetable oils such as soybean, cottonseed, sunflower, and canola oils are high in omega-6 fatty acids but low in heart-healthy omega-3s.

Experts say that a high omega-6 to omega-3 ratio can lead to inflammation and be linked to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders. It is up to us to pick healthier alternatives such as extra virgin olive oil, avocado oil, or coconut oil.

Equally healthy are sesame oil, peanut oil and mustard oil. The choice is ours.