In many Indian households, women are usually responsible for planning meals and cooking food for the family. They make sure everyone else eats properly and stays healthy. However, health experts say that women often ignore their own nutrition while caring for others.
Busy schedules, household work, office responsibilities and family needs often force women to choose convenience over balanced nutrition. Over time, unhealthy eating habits may lead to tiredness, poor digestion, weight gain, hormonal imbalance and other health problems.
According to Dr Anju Ghei, Vice President and Head of Preventive Health at VLCC Healthcare, improving women’s health does not always require strict dieting or expensive health foods. She explains that small and practical food changes in daily Indian meals can make a big difference over time.
The expert says the goal is not to completely change traditional Indian food. Instead, simple food swaps and better meal balance may help improve energy, metabolism and overall health without making cooking difficult.
Doctors say breakfast is one of the most important meals of the day because it provides energy for both the body and mind. However, many women either skip breakfast completely or eat meals that contain mostly refined carbohydrates.
Common breakfast habits such as drinking tea with biscuits or eating refined flour parathas may not provide enough nutrition. These foods may increase hunger quickly and cause energy levels to drop later in the day.
Dr Anju Ghei suggests making small improvements to breakfast instead of following complicated diet plans. One simple change is replacing refined flour with healthier options such as whole wheat or millet-based foods.
Adding protein to breakfast is also very important. Foods like eggs, paneer, sprouts, curd and nuts may help keep people full for longer periods. Protein also supports muscle health, metabolism and energy levels.
The expert also recommends including fruits or vegetables in breakfast whenever possible. Fibre-rich foods may improve digestion and reduce unhealthy cravings later in the day.
For example, instead of eating only bread and tea, people can include boiled eggs, curd, fruits or vegetable poha. Such small additions may help improve concentration and reduce mid-morning tiredness.
Hydration is another important factor. Many women do not drink enough water throughout the day. Lack of water may affect digestion, skin health and energy levels.
Doctors suggest drinking water regularly instead of consuming large amounts only once or twice daily. Keeping a water bottle nearby may help build better hydration habits.
The expert also says sugar intake should be reduced slowly instead of suddenly stopping all sweet foods. Many people consume hidden sugar through tea, packaged snacks and desserts.
Gradually reducing sugar in tea or replacing sugary snacks with healthier options may help support long-term health.
Dr Anju Ghei explains that Indian meals are already naturally balanced in many ways. However, unhealthy cooking methods, large portions and processed foods often reduce their nutritional value.
Instead of focusing on strict calorie counting, the expert recommends following a balanced plate method for lunch and dinner.
According to this approach, half of the plate should contain vegetables. One-quarter of the plate should include protein-rich foods such as dal, legumes, paneer, eggs or pulses. The remaining quarter may include carbohydrates like rice or roti.
This method helps improve balance without completely removing favourite foods from the diet.
The expert also advises replacing white rice with healthier grains such as brown rice or millets a few times every week. Millets contain more fibre and nutrients and may help support digestion and blood sugar control.
Cooking methods also play an important role in health. Deep-fried foods may increase unhealthy fat intake and contribute to weight gain and lifestyle diseases.
Doctors recommend healthier cooking techniques such as steaming, boiling, grilling and light sautéing whenever possible. These methods help preserve nutrients while reducing unnecessary oil consumption.
Curd is another food experts strongly recommend including regularly in meals. It may support gut health and improve digestion naturally.
Evening snacking is another area where many people unknowingly consume extra calories. Tea is often paired with fried snacks, biscuits or namkeen, which may contain high amounts of salt, unhealthy fats and refined carbohydrates.
Instead of processed snacks, experts suggest healthier alternatives such as roasted chana, makhana, fruits or a small portion of nuts. These foods may satisfy hunger without adding excessive calories.
Dr Anju Ghei believes women should avoid extreme dieting because such methods are often difficult to maintain and may harm health in the long term.
She explains that sustainable improvements come from small daily habits rather than temporary restrictions. Balanced meals, proper portions, regular hydration and healthier food choices can slowly improve overall well-being.
Experts also say that women’s nutritional needs may change depending on age, hormonal health, physical activity and stress levels. Therefore, proper nutrition becomes even more important for maintaining long-term health.
Good nutrition may help improve energy, digestion, immunity and emotional well-being. It may also reduce the risk of conditions such as diabetes, thyroid disorders, high blood pressure and obesity.
The expert believes healthy eating should never feel disconnected from Indian food culture. Traditional Indian meals already include many nutritious ingredients such as dal, vegetables, curd, grains and spices.
By making small changes in cooking styles and food choices, women may feel healthier, lighter and more energetic without giving up the foods they enjoy.
According to doctors, improving health does not require perfection. Even small food swaps followed regularly may create long-lasting benefits for the body and mind.
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