When it comes to health, most women already juggle enough between work, home, family, and everything in between. But here’s the quiet truth: while we’re busy caring for everyone else, we often forget to nourish ourselves properly. According to the National Family Health Survey (NFHS-5), only 1.7% of women in India get all five essential food groups: cereals, pulses, fruits, vegetables, and dairy in their daily meals. That’s a worrying number, considering how nutrition impacts everything from our energy levels to immunity and hormonal health.
Dr. Eileen Canday, a leading nutritionist, shares how small, smart swaps in your daily routine can help you feel stronger and more energised, without feeling like you’re on a diet. It’s not about eating less; it’s about eating smarter.
Breakfast Swaps: Start Strong
Swap: Sugary cereals For this: Oats with nuts, fruits, and yoghurt
Why it works Those colourful cereals may look tempting, but they’re often packed with sugar and refined carbs that spike your blood sugar and leave you feeling sluggish soon after. Switching to oats topped with fruits, nuts, and a spoonful of yoghurt gives you protein and fibre, helping maintain steady energy levels through the morning. Think of it as fuel for your day, not a quick sugar rush.
Lunch Power-Up: Choose the Better Grain
Swap: White rice For this: Quinoa or millet khichadi
Why it works: White rice is a staple in many Indian households, but it’s low in fibre and nutrients. Quinoa or millets like bajra and jowar, on the other hand, are rich in fibre, protein, and minerals. A millet khichadi is easy to digest, helps stabilise blood sugar, and keeps you fuller for longer and is perfect for busy afternoons when lunch often becomes a rushed affair.
Snack Attack: Crunch Smarter
Swap: Fried chips For this: Roasted chickpeas or unsalted makhana
Why it works: When the 4 p.m. hunger pangs hit, it’s easy to grab a packet of chips. But those deep-fried bites are high in saturated fats and low in nutrition. Roasted chickpeas or makhana, on the other hand, are high in protein and fibre, with fewer calories but the same satisfying crunch. You’ll stay full longer and avoid the guilt that often follows mindless snacking.
Drink Better: Sip Smart
Swap: Fizzy soda For this: Infused water or coconut water
Why it works: Fizzy drinks can add a shocking amount of sugar to your day, sometimes more than 10 teaspoons in a single can! Try swapping that cola for infused water (with mint, lemon, or cucumber) or refreshing coconut water. Both options keep you hydrated and mineral-balanced without the empty calories. Your skin, kidneys, and mood will thank you.
Dessert Upgrade: Sweet Satisfaction
Swap: Ice cream For this: Unsweetened Greek yoghurt with berries
Why it works: You don’t need to give up dessert to eat healthier, just redefine it. Greek yoghurt with berries offers natural sweetness, probiotics, and antioxidants, supporting gut health and immunity. It’s creamy, delicious, and genuinely good for you, proof that healthy eating can feel indulgent too.
The Bigger Picture
Dr. Canday reminds us that nutrition isn’t about perfection. “It’s about making better choices, one meal at a time,” she says. “Women’s bodies go through multiple stages like menstruation, pregnancy, and menopause; therefore, our nutritional needs change accordingly. These small swaps build long-term strength, improve hormonal balance, and boost mental wellbeing.”
In a country where millions of women still skip meals or compromise on nutrition for their families, even the simplest change, like choosing makhana over chips or millets over rice, can make a lasting difference.