- By Iram Hussain
- Mon, 10 Mar 2025 05:35 PM (IST)
- Source:JND
Women have many roles to play daily including work, family and health. Yet, amidst these roles, their nutrition takes the backseat. Lack of nutrition can result in low energy levels, compromised immunity, hormonal disorders and chronic disease conditions such as osteoporosis and anaemia. Giving priority to balanced nutrition with appropriate macronutrients and micronutrients ensures that women are energetic, strong and healthy.
In a conversation with Jagran English, Dr. Bindushree Bhandary, BNYS, MSc DAN, SSNM, Senior Nutrition Officer, DS & CS Sales Services, Herbalife India listed five common nutrition mistakes women make and simple ways to correct them.
Common Nutrition Mistakes
Not Getting Enough Protein
Most women do not get enough protein and they tend to favour carbohydrates and fats instead. High-quality food like eggs, milk, lentils, soy foods and nuts must be added to diets to ensure proper protein intake. 'High protein' works wonders in building muscle as well as curbing cravings, boosting metabolism and getting the body back in balance.
Ignoring Key Micronutrients
Iron and vitamin B12 deficiencies are prevalent in women, causing fatigue, poor concentration and hair loss. Without these essential micronutrients, women can develop anaemia, low immunity and ongoing exhaustion.
To avoid deficiencies, consume food that is rich in iron such as spinach, beetroot and legumes with vitamin C foods like citrus fruits for enhanced absorption. Dairy products, eggs and fortified cereals are rich sources of vitamin B12.
Not Staying Hydrated
Dehydration is often underestimated and it can lead to bloating, headaches and constipation. Most women do not adequately hydrate daily which impacts circulation, metabolism and skin. Even electrolytes such as sodium, potassium and magnesium are important to keep fluid balances and muscle tone in check. To stay hydrated, ensure a minimum of 2-3 litres of water intake every day. Try to include natural sources of hydration like coconut water, buttermilk and water-containing fruits like watermelon, oranges, pineapple, etc.
Relying On Quick-Fix Diets
Many women turn to restrictive or fad diets for quick weight loss, often cutting out entire food groups. While these diets may provide short-term results, they can slow metabolism, cause muscle loss and lead to long-term nutrient deficiencies. Instead of extreme dieting, adopt a long-term and balanced method involving whole grains, lean proteins and healthy fats.
Neglecting Bone Health
Calcium and vitamin D are important nutrients for strengthening bones. However, many women lack these nutrients. Naturally, bone density decreases as women age, thereby creating an increased risk of suffering from osteoporosis4, if not fractures. To enhance their bone health, women should include calcium-rich foods such as dairy products, sesame seeds and green leafy vegetables in their diet. Another effective way to assist in maintaining strong and healthy bones is to obtain adequate sunlight exposure or consume vitamin D-fortified foods.
