Dharini Krishnan-The Trailblazing Voice in Indian Nutrition.pdf

Explore how Dharini Krishnan is redefining nutrition in India — from shaping dietary policies to mentoring future dietitians — and making a lasting impact on health and wellness.

1. DHARINI DHARINI DHARINI
KRISHNANKRISHNANKRISHNAN
Advancing Nutrition for India

4. EDITOR’S
DESK
Transforming
Nutrition
for a
Healthier
India
ood shapes health. It influences energy, mood, productivity, and longevity. Yet, in a fast-
F
changing world, the connection between what we eat and how we live often gets lost.
Rising health challenges, lifestyle changes, and the abundance of processed options have
made nutrition a complicated subject for many. Clarity and accessibility in nutritional
knowledge have never been more important.
Nutrition is not just about eating the right foods. It is about understanding how food interacts
with the body, how traditions influence eating habits, and how choices can be adapted to
individual needs. It involves more than calorie counts; it is about balance, sustainability, and
long-term health. This requires translating complex science into practical advice that fits real
lives.
Public health, personal health, and cultural heritage intersect in meaningful ways when it comes
to nutrition. The challenge lies in creating awareness that is grounded in science yet rooted in
everyday living. Communities need guidance that makes healthy eating simple, adaptable, and
relevant to their context. Education, accessibility, and empathy are key to building lasting
change.
Dharini Krishnan has emerged as a voice that bridges this gap. With her deep knowledge of
nutrition and her understanding of Indian food culture, she works to make health accessible to
all. Her approach blends science with simplicity, offering practical guidance that respects
tradition while addressing modern challenges. In this edition, Dharini Krishnan: The
Trailblazing Voice in Indian Nutrition, we highlight her journey of empowering individuals
and communities to make informed, mindful choices that transform health at both personal and
societal levels.
Have an inspiring read ahead!
“

5. EDITOR’S
DESK
Transforming
Nutrition
for a
Healthier
India
ood shapes health. It influences energy, mood, productivity, and longevity. Yet, in a fast-
F
changing world, the connection between what we eat and how we live often gets lost.
Rising health challenges, lifestyle changes, and the abundance of processed options have
made nutrition a complicated subject for many. Clarity and accessibility in nutritional
knowledge have never been more important.
Nutrition is not just about eating the right foods. It is about understanding how food interacts
with the body, how traditions influence eating habits, and how choices can be adapted to
individual needs. It involves more than calorie counts; it is about balance, sustainability, and
long-term health. This requires translating complex science into practical advice that fits real
lives.
Public health, personal health, and cultural heritage intersect in meaningful ways when it comes
to nutrition. The challenge lies in creating awareness that is grounded in science yet rooted in
everyday living. Communities need guidance that makes healthy eating simple, adaptable, and
relevant to their context. Education, accessibility, and empathy are key to building lasting
change.
Dharini Krishnan has emerged as a voice that bridges this gap. With her deep knowledge of
nutrition and her understanding of Indian food culture, she works to make health accessible to
all. Her approach blends science with simplicity, offering practical guidance that respects
tradition while addressing modern challenges. In this edition, Dharini Krishnan: The
Trailblazing Voice in Indian Nutrition, we highlight her journey of empowering individuals
and communities to make informed, mindful choices that transform health at both personal and
societal levels.
Have an inspiring read ahead!
“

6. Kiran Kamble
Pooja Dalvi
Komal Kharche
PRIME HEALTHCARE MA GAZINE is a print and digital media platform that curate's opinions, outlooks, and visions about
the industries from their leaders. We strive to serve as a one-stop, reliable source of information from the industries
we cater to and showcase their growth opportunities.
[email protected] [phone]/[phone] www.primehealthcaremagazine.com
For more information on advertising opportunities
with PRIME HEALTHCARE MAGAZINE, for more information
please contact [email protected]
Senior BDE
PRIME HEALTHCARE

7. Kiran Kamble
Pooja Dalvi
Komal Kharche
PRIME HEALTHCARE MA GAZINE is a print and digital media platform that curate's opinions, outlooks, and visions about
the industries from their leaders. We strive to serve as a one-stop, reliable source of information from the industries
we cater to and showcase their growth opportunities.
[email protected] [phone]/[phone] www.primehealthcaremagazine.com
For more information on advertising opportunities
with PRIME HEALTHCARE MAGAZINE, for more information
please contact [email protected]
Senior BDE
PRIME HEALTHCARE

8. CONTENT
COVER STORY
ARTICLES
DHARINI
KRISHNAN
10
Nutrition Myths
Busted: What
Science Really Says
18 22
Top 10 Nutrition
Tips for a Healthier
Lifestyle in 2025

9. CONTENT
COVER STORY
ARTICLES
DHARINI
KRISHNAN
10
Nutrition Myths
Busted: What
Science Really Says
18 22
Top 10 Nutrition
Tips for a Healthier
Lifestyle in 2025

10. DHARINI
KRISHNAN
Advancing Nutrition for India
Cover Story

11. DHARINI
KRISHNAN
Advancing Nutrition for India
Cover Story

12. ow passion and persistence
H
turned a dream of medicine
into a lifetime of learning!
When we think of the human body, we
often imagine doctors diagnosing
illnesses and prescribing treatments.
For Dharini Krishnan, that image
once defined her dreams. She wanted
to become a medical doctor, but life led
her to a path that was slightly different
yet just as fulfilling. She discovered
Nutrition and Dietetics, a field that
shared much of the medical
curriculum, from physiology and
biochemistry to clinical care, allowing
her to explore the human body in
depth, but through the lens of food and
health.
From the first day of her course,
Dharini felt at home. Each subject
fascinated her, and she eagerly delved
into medical journals to expand her
understanding. The more she learned,
the more confident she became in her
decision. Her curiosity transformed
into a deep passion, guiding her from
graduation to postgraduation and
eventually to a Ph.D. Even today, she
continues to learn, driven by the
constant evolution of the field and the
endless discoveries that keep her
engaged.
Early in her career, Dharini faced a
challenge. Most of the knowledge she
accessed came from Western
textbooks, leaving a gap in applying
nutrition science to the Indian context.
She took it as an opportunity to adapt
and localize the information, making it
practical and relevant for her
community. This effort to bridge global
knowledge with local needs became a
defining part of her journey.
For Dharini, the work is never finished.
Her path reflects more than academic
achievement; it embodies curiosity,
resilience, and a desire to make
knowledge accessible. What began as a
dream of practicing medicine evolved
into a lifetime of understanding the
science of nutrition and improving the
lives of those around her. Her story
shows that the paths we do not plan
can sometimes lead to the most
meaningful impact.
Evolving Nutrition in India
During her tenure as Chair of the
Registered Dietitian Board at the
Indian Dietetic Association, Dharini
played a pivotal role in shaping the
professional and educational
framework for dietitians across India.
She expanded the number of
examination centers, ensuring wider
accessibility for candidates aspiring to
become registered dietitians.
Recognizing the challenges faced by
students in clearing the exam, the
board introduced complimentary
refresher courses, drawing on the
expertise of leading professionals from
diverse areas of dietetics.
Dharini emphasized practical training
by increasing partnerships with
hospitals to provide internships, which
allowed students to gain essential
hands-on experience in clinical
settings. The registration process
required candidates to have worked in
a clinical dietetics environment,
ensuring a strong foundation in applied
practice. Years before assuming the
roles of national president and chair of
the board, she contributed to
establishing the Indian Dietetic
Association's website, answering
students' queries and guiding them
through both exam preparation and
association-related matters.
Her efforts extended beyond new
graduates. She initiated outreach
programs encouraging students to
pursue the Registration Exam after
completing their studies. Additionally,
the board organized examination
opportunities for senior professionals
already in practice, enabling them to
achieve R.D. credentials. Under her
leadership, the board also introduced
the Clinical Nutrition Manual,
providing a comprehensive guide for
the practice of dietetics in clinical
settings.
Dharini's initiatives collectively
strengthened the structure,
accessibility, and quality of nutrition
education in India, leaving a lasting
impact on the profession.
Transforming Lives Through Diet
Counselling
A client arrived with dangerously high
creatinine levels and was advised to
begin kidney dialysis. The client
expressed hesitation to follow that
path. Dharini applied a carefully
tailored approach, combining
principles of traditional medicine with
modern dietary practices. This strategy
focused on sustainable, health-focused
changes while addressing the specific
needs of the patient.
Over time, the client's creatinine levels
improved, and she continues to manage
her health successfully through this
guidance. The case illustrates the
profound impact a personalized and
thoughtful approach to diet counselling
can have on a patient's life.
Bridging Tradition and Science
Dharini combines the deep wisdom of
traditional Indian food practices with
the insights of modern nutritional
science to create effective dietary
guidance. When clients face challenges
such as obesity or difficulty losing
weight, she consults an Ayurveda
Vaidhya and they help by carefully
assessing their body type. By
identifying foods that may not align

13. ow passion and persistence
H
turned a dream of medicine
into a lifetime of learning!
When we think of the human body, we
often imagine doctors diagnosing
illnesses and prescribing treatments.
For Dharini Krishnan, that image
once defined her dreams. She wanted
to become a medical doctor, but life led
her to a path that was slightly different
yet just as fulfilling. She discovered
Nutrition and Dietetics, a field that
shared much of the medical
curriculum, from physiology and
biochemistry to clinical care, allowing
her to explore the human body in
depth, but through the lens of food and
health.
From the first day of her course,
Dharini felt at home. Each subject
fascinated her, and she eagerly delved
into medical journals to expand her
understanding. The more she learned,
the more confident she became in her
decision. Her curiosity transformed
into a deep passion, guiding her from
graduation to postgraduation and
eventually to a Ph.D. Even today, she
continues to learn, driven by the
constant evolution of the field and the
endless discoveries that keep her
engaged.
Early in her career, Dharini faced a
challenge. Most of the knowledge she
accessed came from Western
textbooks, leaving a gap in applying
nutrition science to the Indian context.
She took it as an opportunity to adapt
and localize the information, making it
practical and relevant for her
community. This effort to bridge global
knowledge with local needs became a
defining part of her journey.
For Dharini, the work is never finished.
Her path reflects more than academic
achievement; it embodies curiosity,
resilience, and a desire to make
knowledge accessible. What began as a
dream of practicing medicine evolved
into a lifetime of understanding the
science of nutrition and improving the
lives of those around her. Her story
shows that the paths we do not plan
can sometimes lead to the most
meaningful impact.
Evolving Nutrition in India
During her tenure as Chair of the
Registered Dietitian Board at the
Indian Dietetic Association, Dharini
played a pivotal role in shaping the
professional and educational
framework for dietitians across India.
She expanded the number of
examination centers, ensuring wider
accessibility for candidates aspiring to
become registered dietitians.
Recognizing the challenges faced by
students in clearing the exam, the
board introduced complimentary
refresher courses, drawing on the
expertise of leading professionals from
diverse areas of dietetics.
Dharini emphasized practical training
by increasing partnerships with
hospitals to provide internships, which
allowed students to gain essential
hands-on experience in clinical
settings. The registration process
required candidates to have worked in
a clinical dietetics environment,
ensuring a strong foundation in applied
practice. Years before assuming the
roles of national president and chair of
the board, she contributed to
establishing the Indian Dietetic
Association's website, answering
students' queries and guiding them
through both exam preparation and
association-related matters.
Her efforts extended beyond new
graduates. She initiated outreach
programs encouraging students to
pursue the Registration Exam after
completing their studies. Additionally,
the board organized examination
opportunities for senior professionals
already in practice, enabling them to
achieve R.D. credentials. Under her
leadership, the board also introduced
the Clinical Nutrition Manual,
providing a comprehensive guide for
the practice of dietetics in clinical
settings.
Dharini's initiatives collectively
strengthened the structure,
accessibility, and quality of nutrition
education in India, leaving a lasting
impact on the profession.
Transforming Lives Through Diet
Counselling
A client arrived with dangerously high
creatinine levels and was advised to
begin kidney dialysis. The client
expressed hesitation to follow that
path. Dharini applied a carefully
tailored approach, combining
principles of traditional medicine with
modern dietary practices. This strategy
focused on sustainable, health-focused
changes while addressing the specific
needs of the patient.
Over time, the client's creatinine levels
improved, and she continues to manage
her health successfully through this
guidance. The case illustrates the
profound impact a personalized and
thoughtful approach to diet counselling
can have on a patient's life.
Bridging Tradition and Science
Dharini combines the deep wisdom of
traditional Indian food practices with
the insights of modern nutritional
science to create effective dietary
guidance. When clients face challenges
such as obesity or difficulty losing
weight, she consults an Ayurveda
Vaidhya and they help by carefully
assessing their body type. By
identifying foods that may not align

14. with their constitution according to
traditional medicine, she adjusts their
diet to support gut health and overall
balance. This approach often produces
remarkable results, as the body
responds naturally to foods suited to its
unique needs.
The integration of ancient knowledge
with contemporary understanding
presents its own set of challenges. It
requires careful evaluation of each
individual, thoughtful selection of
foods, and a nuanced approach that
respects both tradition and scientific
evidence. Dharini's work demonstrates
that when these two systems are
combined thoughtfully, they create a
powerful tool for improving health and
achieving lasting wellness.
Innovating Tools for Better Practice
Creating the DIGEST diet software,
along with its app and website,
presented a significant challenge that
Dharini embraced with dedication. In
the field of dietetics, calculations of
calories, carbohydrates, proteins, and
fats relied entirely on manual methods.
The introduction of this technology
transformed the work of dietitians by
simplifying these processes and
improving efficiency. Client data could
be stored systematically, allowing for
practical application in consultations
and valuable use in research. Given
that research in dietary assessment
within India remained limited, these
tools contributed meaningfully to
advancing both practice and
knowledge in the field.
Debunking Indian Diet Myths
Indian diets receive appreciation across
the globe, yet common misconceptions
persist about their composition. Many
believe that Indian meals are high in
carbohydrates and low in protein, but
this view overlooks the potential of
thoughtful meal planning. Vegetarian
diets can provide ample protein when
balanced carefully. Adequate fiber
intake can also help maintain healthy
levels of essential nutrients such as
vitamin B12.
Adjusting the proportions on the plate
to include more protein-rich foods and
vegetables creates a nourishing and
wholesome meal. Cooking methods
can focus on flavor while minimizing
excessive use of oil, making traditional
Indian food both healthy and
enjoyable.
Culture and Nutrition Choices
Dietary choices in Indian communities
are deeply shaped by cultural
traditions, family practices, and long-
standing habits. Maintaining familiar
foods plays a crucial role in sustaining
nutritional health, as sudden shifts to
unfamiliar diets often prove difficult to
follow.
A detailed dietary assessment provides
a clear understanding of existing eating
patterns. Collaboration with the family
ensures that dietary goals align with
cultural preferences and daily routines,
creating a sustainable approach to
healthier eating. This method respects
traditions while supporting individual
nutritional needs.
Personalized Diets for Complex
Cases
In cases involving severe burns or
chronic illnesses, diet plans are
designed with careful attention to the
specific needs of each patient. The
focus remains on providing essential
nutrients that support recovery and
maintain overall health. For burn
patients, ensuring an adequate and
affordable source of protein is a
priority, as it plays a critical role in
tissue repair and healing.
When advanced psychological
conditions are present, collaboration
with trained mental health
professionals becomes an integral part
of the process. Psychological
counselling supports patients in
adhering to their dietary plans and
helps address emotional and cognitive
factors that influence eating habits.
This holistic approach ensures that
both the physical and mental well-
being of the patient is considered,
creating a balanced pathway to
recovery.
Impact of Research on Diabetes
Care
Dharini's Ph.D. research on diet and
exercise in Type 2 diabetes created a
significant shift in the way nutritional
counselling is approached. As one of
the early freelance dietitians with
expertise in computers, she combined
technology with personalized care,
bringing precision and clarity to her
practice. She meticulously tracked and
calculated dietary plans for 150 clients
throughout her research, demonstrating
the tangible benefits of individualized
counselling.
Her approach allowed clients to see the
real impact of small, personalized
changes in their diet. Using software
and an app she developed, she
generated accurate meal plans and
visualized results through graphs,
making complex nutritional concepts
easy to understand. Group counselling
sessions became interactive platforms
where clients could observe
improvements, empowering them to
take ownership of their health.
This research solidified her belief in
the power of tailored guidance and
data-driven insights. It continues to
shape her advocacy, as she promotes
the importance of personalized diet
strategies in managing Type 2 diabetes,
inspiring both patients and
professionals to embrace informed,
individualized approaches.
Making Nutrition Accessible and
Accurate
Dharini integrates the latest research in
Dietetics directly into her professional
practice. She translates complex
scientific findings into clear guidance
that the public can understand and
apply.
Through media engagements and
educational initiatives, she ensures that
accurate, evidence-based nutrition
advice reaches people in a way that is
practical for everyday life. Her
approach emphasizes clarity, relevance,
and reliability, helping individuals
make informed dietary choices for
specific health conditions or personal
goals.
The Future of Nutrition Counselling
in India
The future of nutrition counselling in
India will be shaped by the integration
of genetics, Ayurveda, and modern
nutritional science, all supported by
technology. Personalized diet
prescriptions will increasingly consider
an individual's genetic makeup
alongside traditional knowledge
systems like Ayurveda.
This combination allows a more
precise approach to health and
wellness, addressing unique body
needs. Technology will play a central
role in delivering these tailored
solutions efficiently, making expert
guidance accessible to a wider
population. Practitioners who combine
these disciplines can offer programs
that are both scientifically informed
and culturally relevant, creating a more
holistic and effective path to nutrition
and well-being.
Inspiring the Next Generation
Passion for the subject drives Dharini
to explore new horizons in dietetics
and nutrition. She believes that the
traditional Indian diet offers a naturally
balanced and healthy foundation.
Minor adjustments, such as reducing
oil and including more vegetables and
proteins, can significantly enhance
health outcomes.
Her vision for the next generation of
Indian dietitians and nutritionists
emphasizes preserving these time-
tested eating patterns while
thoughtfully integrating modern foods
where necessary. She hopes they
cultivate a curiosity to continuously
learn and apply the latest research in
their practice, ensuring that Indian
nutrition evolves thoughtfully while
staying rooted in its heritage.

15. with their constitution according to
traditional medicine, she adjusts their
diet to support gut health and overall
balance. This approach often produces
remarkable results, as the body
responds naturally to foods suited to its
unique needs.
The integration of ancient knowledge
with contemporary understanding
presents its own set of challenges. It
requires careful evaluation of each
individual, thoughtful selection of
foods, and a nuanced approach that
respects both tradition and scientific
evidence. Dharini's work demonstrates
that when these two systems are
combined thoughtfully, they create a
powerful tool for improving health and
achieving lasting wellness.
Innovating Tools for Better Practice
Creating the DIGEST diet software,
along with its app and website,
presented a significant challenge that
Dharini embraced with dedication. In
the field of dietetics, calculations of
calories, carbohydrates, proteins, and
fats relied entirely on manual methods.
The introduction of this technology
transformed the work of dietitians by
simplifying these processes and
improving efficiency. Client data could
be stored systematically, allowing for
practical application in consultations
and valuable use in research. Given
that research in dietary assessment
within India remained limited, these
tools contributed meaningfully to
advancing both practice and
knowledge in the field.
Debunking Indian Diet Myths
Indian diets receive appreciation across
the globe, yet common misconceptions
persist about their composition. Many
believe that Indian meals are high in
carbohydrates and low in protein, but
this view overlooks the potential of
thoughtful meal planning. Vegetarian
diets can provide ample protein when
balanced carefully. Adequate fiber
intake can also help maintain healthy
levels of essential nutrients such as
vitamin B12.
Adjusting the proportions on the plate
to include more protein-rich foods and
vegetables creates a nourishing and
wholesome meal. Cooking methods
can focus on flavor while minimizing
excessive use of oil, making traditional
Indian food both healthy and
enjoyable.
Culture and Nutrition Choices
Dietary choices in Indian communities
are deeply shaped by cultural
traditions, family practices, and long-
standing habits. Maintaining familiar
foods plays a crucial role in sustaining
nutritional health, as sudden shifts to
unfamiliar diets often prove difficult to
follow.
A detailed dietary assessment provides
a clear understanding of existing eating
patterns. Collaboration with the family
ensures that dietary goals align with
cultural preferences and daily routines,
creating a sustainable approach to
healthier eating. This method respects
traditions while supporting individual
nutritional needs.
Personalized Diets for Complex
Cases
In cases involving severe burns or
chronic illnesses, diet plans are
designed with careful attention to the
specific needs of each patient. The
focus remains on providing essential
nutrients that support recovery and
maintain overall health. For burn
patients, ensuring an adequate and
affordable source of protein is a
priority, as it plays a critical role in
tissue repair and healing.
When advanced psychological
conditions are present, collaboration
with trained mental health
professionals becomes an integral part
of the process. Psychological
counselling supports patients in
adhering to their dietary plans and
helps address emotional and cognitive
factors that influence eating habits.
This holistic approach ensures that
both the physical and mental well-
being of the patient is considered,
creating a balanced pathway to
recovery.
Impact of Research on Diabetes
Care
Dharini's Ph.D. research on diet and
exercise in Type 2 diabetes created a
significant shift in the way nutritional
counselling is approached. As one of
the early freelance dietitians with
expertise in computers, she combined
technology with personalized care,
bringing precision and clarity to her
practice. She meticulously tracked and
calculated dietary plans for 150 clients
throughout her research, demonstrating
the tangible benefits of individualized
counselling.
Her approach allowed clients to see the
real impact of small, personalized
changes in their diet. Using software
and an app she developed, she
generated accurate meal plans and
visualized results through graphs,
making complex nutritional concepts
easy to understand. Group counselling
sessions became interactive platforms
where clients could observe
improvements, empowering them to
take ownership of their health.
This research solidified her belief in
the power of tailored guidance and
data-driven insights. It continues to
shape her advocacy, as she promotes
the importance of personalized diet
strategies in managing Type 2 diabetes,
inspiring both patients and
professionals to embrace informed,
individualized approaches.
Making Nutrition Accessible and
Accurate
Dharini integrates the latest research in
Dietetics directly into her professional
practice. She translates complex
scientific findings into clear guidance
that the public can understand and
apply.
Through media engagements and
educational initiatives, she ensures that
accurate, evidence-based nutrition
advice reaches people in a way that is
practical for everyday life. Her
approach emphasizes clarity, relevance,
and reliability, helping individuals
make informed dietary choices for
specific health conditions or personal
goals.
The Future of Nutrition Counselling
in India
The future of nutrition counselling in
India will be shaped by the integration
of genetics, Ayurveda, and modern
nutritional science, all supported by
technology. Personalized diet
prescriptions will increasingly consider
an individual's genetic makeup
alongside traditional knowledge
systems like Ayurveda.
This combination allows a more
precise approach to health and
wellness, addressing unique body
needs. Technology will play a central
role in delivering these tailored
solutions efficiently, making expert
guidance accessible to a wider
population. Practitioners who combine
these disciplines can offer programs
that are both scientifically informed
and culturally relevant, creating a more
holistic and effective path to nutrition
and well-being.
Inspiring the Next Generation
Passion for the subject drives Dharini
to explore new horizons in dietetics
and nutrition. She believes that the
traditional Indian diet offers a naturally
balanced and healthy foundation.
Minor adjustments, such as reducing
oil and including more vegetables and
proteins, can significantly enhance
health outcomes.
Her vision for the next generation of
Indian dietitians and nutritionists
emphasizes preserving these time-
tested eating patterns while
thoughtfully integrating modern foods
where necessary. She hopes they
cultivate a curiosity to continuously
learn and apply the latest research in
their practice, ensuring that Indian
nutrition evolves thoughtfully while
staying rooted in its heritage.

18. NUTRITION
MYTHS
BUSTED
utrition is one of the most discussed topics in
N
health, yet it is also one of the most misunderstood.
According to research, over 60% of people follow
at least one nutritional belief that is not supported by
science. These misconceptions often shape eating habits,
sometimes with unintended consequences. For example,
skipping carbs entirely or cutting fats completely may seem
healthy but could impact energy, brain function, and even
mental health.
Understanding what is fact and what is myth in nutrition
matters more than ever. Confusing information spreads
quickly through social media, health blogs, and even casual
conversations. The result is that people make choices based
on beliefs that may have no scientific backing. The goal
here is to address some common myths and replace them
with science-backed facts so that individuals can make
informed decisions about their health.
Common Nutrition Myths and What Science Says
Myth 1: Carbs Make You Gain Weight
Carbohydrates have a bad reputation, especially in the age
of low-carb diets. The truth is that carbs themselves are not
the enemy. The real issue lies in refined carbs and processed
foods that are high in sugar and low in nutrients. Brown
rice, oats, quinoa, fruits, and vegetables are all
carbohydrates that offer energy, fibre, and vitamins essential
for the body.
Scientific studies show that diets rich in whole
carbohydrates can improve digestion, regulate blood sugar
levels, and maintain energy levels throughout the day.
Weight gain occurs when calorie intake exceeds calorie
expenditure; regardless of whether those calories come
from carbs, fats, or proteins.
For example, elite athletes consume significant amounts of
carbs to fuel their training. Marathon runners, for instance,
follow carb-loading before races to ensure endurance. This
shows that carbs are vital for sustained performance rather
than harmful in themselves.
Myth 2: Eating Fat Makes You Fat
Fat has been demonised for decades, but science now tells a
different story. Dietary fat is essential for hormone
production, brain health, and nutrient absorption. The key is
choosing the right type of fat. Unsaturated fats found in
avocados, nuts, seeds, olive oil, and fatty fish are beneficial
for heart health.
Conversely, trans fats and excessive saturated fats should be
limited. A study published in the American Journal of
Clinical Nutrition found that people who replaced refined
carbs with healthy fats improved their cholesterol profile
and reduced belly fat.
Fats also contribute to satiety, which means they help
control hunger and reduce overeating. This explains why
diets that cut all fat often lead to cravings and energy dips
rather than sustainable results.
Myth 3: You Must Drink Eight Glasses of Water a Day
This belief has become a nutritional mantra, but science
suggests the truth is more nuanced. Hydration needs vary
by individual, activity level, climate, and diet. The amount
of water your body needs can differ significantly from the
standard eight glasses a day.
Your body receives fluids from food as well. Fruits,
vegetables, soups, and beverages contribute to daily
hydration. Signs of dehydration are a better guide than fixed
numbers. Dry mouth, dark urine, and fatigue are indicators
that your body needs more water.
For example, a person living in a humid tropical climate
will require more hydration than someone in a cooler
environment. Similarly, active individuals or those who
exercise regularly will need extra fluids to replace sweat
losses.
Myth 4: Skipping Meals Helps You Lose Weight
Many people skip meals in the hope of reducing calorie
intake. While this might lead to short-term weight loss, the
long-term effects can be counterproductive. Skipping meals
often leads to overeating later due to increased hunger and
reduced energy levels.
Science shows that eating balanced meals at regular
intervals supports metabolism, maintains blood sugar
levels, and improves mood and focus. Studies on
intermittent fasting show benefits, but these results depend
on the individual and require a planned approach, not
simply skipping meals without guidance.
For instance, skipping breakfast may cause a dip in energy
and concentration during the day. Meanwhile, a balanced
breakfast can set a positive tone for the day and reduce
cravings later.
Why Nutrition Myths Persist
Nutrition myths survive because they often seem simple
and easy to follow. A single rule, like "cut carbs" or "drink
more water," feels actionable. Complex science is harder to
digest, and people tend to rely on quick fixes. Marketing
also plays a role, as products often promote selective truths
to boost sales.
Another reason is the sheer amount of conflicting
information available online. One day a food is labelled
healthy, the next it is harmful. This inconsistency creates
confusion and distrust. People eventually rely on personal
beliefs rather than science to make food choices.
How to Approach Nutrition with Science and Clarity
Nutrition should be viewed as a balance of science,
individual needs, and lifestyle. Scientific research offers a
foundation, but personal requirements, preferences, and
health conditions matter too.
The first step is to look beyond headlines and diet trends.
Instead, focus on whole foods, variety, and portion control.
Reading credible sources and consulting nutrition experts
can clarify confusion.
What Science Really Says

19. NUTRITION
MYTHS
BUSTED
utrition is one of the most discussed topics in
N
health, yet it is also one of the most misunderstood.
According to research, over 60% of people follow
at least one nutritional belief that is not supported by
science. These misconceptions often shape eating habits,
sometimes with unintended consequences. For example,
skipping carbs entirely or cutting fats completely may seem
healthy but could impact energy, brain function, and even
mental health.
Understanding what is fact and what is myth in nutrition
matters more than ever. Confusing information spreads
quickly through social media, health blogs, and even casual
conversations. The result is that people make choices based
on beliefs that may have no scientific backing. The goal
here is to address some common myths and replace them
with science-backed facts so that individuals can make
informed decisions about their health.
Common Nutrition Myths and What Science Says
Myth 1: Carbs Make You Gain Weight
Carbohydrates have a bad reputation, especially in the age
of low-carb diets. The truth is that carbs themselves are not
the enemy. The real issue lies in refined carbs and processed
foods that are high in sugar and low in nutrients. Brown
rice, oats, quinoa, fruits, and vegetables are all
carbohydrates that offer energy, fibre, and vitamins essential
for the body.
Scientific studies show that diets rich in whole
carbohydrates can improve digestion, regulate blood sugar
levels, and maintain energy levels throughout the day.
Weight gain occurs when calorie intake exceeds calorie
expenditure; regardless of whether those calories come
from carbs, fats, or proteins.
For example, elite athletes consume significant amounts of
carbs to fuel their training. Marathon runners, for instance,
follow carb-loading before races to ensure endurance. This
shows that carbs are vital for sustained performance rather
than harmful in themselves.
Myth 2: Eating Fat Makes You Fat
Fat has been demonised for decades, but science now tells a
different story. Dietary fat is essential for hormone
production, brain health, and nutrient absorption. The key is
choosing the right type of fat. Unsaturated fats found in
avocados, nuts, seeds, olive oil, and fatty fish are beneficial
for heart health.
Conversely, trans fats and excessive saturated fats should be
limited. A study published in the American Journal of
Clinical Nutrition found that people who replaced refined
carbs with healthy fats improved their cholesterol profile
and reduced belly fat.
Fats also contribute to satiety, which means they help
control hunger and reduce overeating. This explains why
diets that cut all fat often lead to cravings and energy dips
rather than sustainable results.
Myth 3: You Must Drink Eight Glasses of Water a Day
This belief has become a nutritional mantra, but science
suggests the truth is more nuanced. Hydration needs vary
by individual, activity level, climate, and diet. The amount
of water your body needs can differ significantly from the
standard eight glasses a day.
Your body receives fluids from food as well. Fruits,
vegetables, soups, and beverages contribute to daily
hydration. Signs of dehydration are a better guide than fixed
numbers. Dry mouth, dark urine, and fatigue are indicators
that your body needs more water.
For example, a person living in a humid tropical climate
will require more hydration than someone in a cooler
environment. Similarly, active individuals or those who
exercise regularly will need extra fluids to replace sweat
losses.
Myth 4: Skipping Meals Helps You Lose Weight
Many people skip meals in the hope of reducing calorie
intake. While this might lead to short-term weight loss, the
long-term effects can be counterproductive. Skipping meals
often leads to overeating later due to increased hunger and
reduced energy levels.
Science shows that eating balanced meals at regular
intervals supports metabolism, maintains blood sugar
levels, and improves mood and focus. Studies on
intermittent fasting show benefits, but these results depend
on the individual and require a planned approach, not
simply skipping meals without guidance.
For instance, skipping breakfast may cause a dip in energy
and concentration during the day. Meanwhile, a balanced
breakfast can set a positive tone for the day and reduce
cravings later.
Why Nutrition Myths Persist
Nutrition myths survive because they often seem simple
and easy to follow. A single rule, like "cut carbs" or "drink
more water," feels actionable. Complex science is harder to
digest, and people tend to rely on quick fixes. Marketing
also plays a role, as products often promote selective truths
to boost sales.
Another reason is the sheer amount of conflicting
information available online. One day a food is labelled
healthy, the next it is harmful. This inconsistency creates
confusion and distrust. People eventually rely on personal
beliefs rather than science to make food choices.
How to Approach Nutrition with Science and Clarity
Nutrition should be viewed as a balance of science,
individual needs, and lifestyle. Scientific research offers a
foundation, but personal requirements, preferences, and
health conditions matter too.
The first step is to look beyond headlines and diet trends.
Instead, focus on whole foods, variety, and portion control.
Reading credible sources and consulting nutrition experts
can clarify confusion.
What Science Really Says

22. Protein should come from lean meats, fish, eggs, or plant-
based options such as lentils and chickpeas. Healthy fats
from avocados, nuts, and olive oil support hormone balance
and brain health.
For instance, a balanced breakfast of oats topped with nuts
and fruit delivers sustained energy, preventing spikes and
crashes during the day.
Prioritize Plant-Based Foods in Your Diet
A plant-based approach to eating can improve both health
and longevity. Vegetables, fruits, legumes, and whole grains
contain high amounts of fiber, antioxidants, vitamins, and
minerals.
Fiber helps digestion, keeps blood sugar steady, and
supports heart health. Antioxidants reduce inflammation,
which is a common factor in many chronic illnesses.
You do not have to completely eliminate animal products to
reap benefits. Even partial adoption, such as dedicating a
few meals a week to plant-based options, improves overall
nutrient balance and supports sustainability.
Stay Hydrated for Optimal Body Function
Water makes up nearly 60% of the human body. Hydration
plays a vital role in regulating temperature, supporting
digestion, improving concentration, and maintaining skin
health.
A simple way to improve hydration is to carry a reusable
water bottle and sip water consistently through the day.
Herbal teas or infused water can add flavor without adding
sugars.
Dehydration affects both mental and physical performance.
Even mild dehydration can cause tiredness, difficulty
concentrating, and headaches.
Tip 5: Limit Processed and Sugary Foods
Processed foods and excess sugar can contribute to
inflammation, energy dips, and chronic diseases such as
diabetes and heart disease. Sugar in particular adds calories
without nutrients, and it often hides in packaged foods
under various names.
Reducing processed snacks, sugary drinks, and fast food
improves overall health. Swap them with whole
alternatives. For example, replace a soda with sparkling
water and lemon or a bag of chips with roasted chickpeas.
These swaps still provide satisfaction but without the
harmful side effects.
Include Healthy Fats for Brain and Heart Health
Fats often get a bad reputation, yet they are essential for
body function. Healthy fats are critical for absorbing
vitamins, supporting hormone health, and maintaining brain
function.
Sources such as fatty fish, walnuts, chia seeds, flaxseeds,
and olive oil provide omega-3 fatty acids that benefit both
heart and brain health. Including these fats in daily meals
strengthens long-term health.
A simple example is adding a handful of walnuts to
breakfast or drizzling olive oil over a salad to enhance both
taste and nutrition.
Choose High-Quality Protein Sources
Protein is the building block for muscles, skin, enzymes,
and hormones. Choosing high-quality sources matters
because they provide all essential amino acids.
Lean poultry, fish, eggs, dairy, legumes, and plant-based
protein powders are good options. Protein intake should
match lifestyle needs. For those active in fitness, protein
supports muscle recovery. For others, it maintains
metabolism and helps regulate appetite.
A protein-rich lunch, such as grilled chicken with quinoa
and steamed vegetables, keeps energy steady and hunger
satisfied until the next meal.
Practice Mindful Eating Habits
Mindful eating focuses on paying attention to what and how
you eat. It is about slowing down, understanding hunger
cues, and enjoying food without distractions.
This practice reduces overeating and improves digestion.
Instead of eating while scrolling on a phone, take a moment
to focus on the meal. Notice texture, aroma, and taste.
Mindful eating builds a better relationship with food and
improves awareness of body needs, leading to healthier
choices.
Adjust Portions to Your Lifestyle Needs
Portion control can make a significant difference in
maintaining healthy weight and energy levels. Many people
eat larger portions than necessary, assuming more food
equals more energy.
utrition is no longer a trend; it has become a
N
necessity for long-term health. According to recent
studies, diet-related illnesses account for a
significant percentage of preventable diseases worldwide.
In 2025, the focus has shifted from just eating to eating with
intention. People are becoming aware that food can either
strengthen the body or slowly degrade it over time. This
shift means nutrition must be viewed as a core part of
everyday living, not an occasional effort.
The body requires a consistent balance of nutrients to
perform well. From mental clarity to immunity and energy
levels, proper nutrition affects nearly every aspect of health.
These top ten nutrition tips will provide a practical
framework for living healthier without overcomplicating
the process.
Focus on Whole Foods for Better Health
Whole foods are foods that are as close to their natural state
as possible. Think fresh fruits, vegetables, whole grains,
legumes, nuts, seeds, and minimally processed meats. These
foods retain more nutrients and are generally lower in
added sugars and harmful additives.
For example, an apple delivers fiber, vitamins, and natural
antioxidants, unlike processed snacks that may provide
empty calories. Cooking meals from scratch, even if it
means starting simple with a salad or soup, helps control
ingredients and improves nutrient intake.
Whole foods fuel the body better and keep digestion
healthier. They also support mental health, as certain
nutrients like folate and magnesium directly influence brain
function.
Balance Macronutrients for Sustained Energy
Carbohydrates, proteins, and fats are the three
macronutrients the body depends on for energy and cellular
repair. A balanced intake ensures the body receives
consistent fuel throughout the day.
Carbohydrates should be from complex sources like oats,
brown rice, and sweet potatoes instead of refined flour.
TOP 10 NUTRITION
TIPS FOR A HEALTHIER
LIFESTYLE IN 2025

23. Protein should come from lean meats, fish, eggs, or plant-
based options such as lentils and chickpeas. Healthy fats
from avocados, nuts, and olive oil support hormone balance
and brain health.
For instance, a balanced breakfast of oats topped with nuts
and fruit delivers sustained energy, preventing spikes and
crashes during the day.
Prioritize Plant-Based Foods in Your Diet
A plant-based approach to eating can improve both health
and longevity. Vegetables, fruits, legumes, and whole grains
contain high amounts of fiber, antioxidants, vitamins, and
minerals.
Fiber helps digestion, keeps blood sugar steady, and
supports heart health. Antioxidants reduce inflammation,
which is a common factor in many chronic illnesses.
You do not have to completely eliminate animal products to
reap benefits. Even partial adoption, such as dedicating a
few meals a week to plant-based options, improves overall
nutrient balance and supports sustainability.
Stay Hydrated for Optimal Body Function
Water makes up nearly 60% of the human body. Hydration
plays a vital role in regulating temperature, supporting
digestion, improving concentration, and maintaining skin
health.
A simple way to improve hydration is to carry a reusable
water bottle and sip water consistently through the day.
Herbal teas or infused water can add flavor without adding
sugars.
Dehydration affects both mental and physical performance.
Even mild dehydration can cause tiredness, difficulty
concentrating, and headaches.
Tip 5: Limit Processed and Sugary Foods
Processed foods and excess sugar can contribute to
inflammation, energy dips, and chronic diseases such as
diabetes and heart disease. Sugar in particular adds calories
without nutrients, and it often hides in packaged foods
under various names.
Reducing processed snacks, sugary drinks, and fast food
improves overall health. Swap them with whole
alternatives. For example, replace a soda with sparkling
water and lemon or a bag of chips with roasted chickpeas.
These swaps still provide satisfaction but without the
harmful side effects.
Include Healthy Fats for Brain and Heart Health
Fats often get a bad reputation, yet they are essential for
body function. Healthy fats are critical for absorbing
vitamins, supporting hormone health, and maintaining brain
function.
Sources such as fatty fish, walnuts, chia seeds, flaxseeds,
and olive oil provide omega-3 fatty acids that benefit both
heart and brain health. Including these fats in daily meals
strengthens long-term health.
A simple example is adding a handful of walnuts to
breakfast or drizzling olive oil over a salad to enhance both
taste and nutrition.
Choose High-Quality Protein Sources
Protein is the building block for muscles, skin, enzymes,
and hormones. Choosing high-quality sources matters
because they provide all essential amino acids.
Lean poultry, fish, eggs, dairy, legumes, and plant-based
protein powders are good options. Protein intake should
match lifestyle needs. For those active in fitness, protein
supports muscle recovery. For others, it maintains
metabolism and helps regulate appetite.
A protein-rich lunch, such as grilled chicken with quinoa
and steamed vegetables, keeps energy steady and hunger
satisfied until the next meal.
Practice Mindful Eating Habits
Mindful eating focuses on paying attention to what and how
you eat. It is about slowing down, understanding hunger
cues, and enjoying food without distractions.
This practice reduces overeating and improves digestion.
Instead of eating while scrolling on a phone, take a moment
to focus on the meal. Notice texture, aroma, and taste.
Mindful eating builds a better relationship with food and
improves awareness of body needs, leading to healthier
choices.
Adjust Portions to Your Lifestyle Needs
Portion control can make a significant difference in
maintaining healthy weight and energy levels. Many people
eat larger portions than necessary, assuming more food
equals more energy.
utrition is no longer a trend; it has become a
N
necessity for long-term health. According to recent
studies, diet-related illnesses account for a
significant percentage of preventable diseases worldwide.
In 2025, the focus has shifted from just eating to eating with
intention. People are becoming aware that food can either
strengthen the body or slowly degrade it over time. This
shift means nutrition must be viewed as a core part of
everyday living, not an occasional effort.
The body requires a consistent balance of nutrients to
perform well. From mental clarity to immunity and energy
levels, proper nutrition affects nearly every aspect of health.
These top ten nutrition tips will provide a practical
framework for living healthier without overcomplicating
the process.
Focus on Whole Foods for Better Health
Whole foods are foods that are as close to their natural state
as possible. Think fresh fruits, vegetables, whole grains,
legumes, nuts, seeds, and minimally processed meats. These
foods retain more nutrients and are generally lower in
added sugars and harmful additives.
For example, an apple delivers fiber, vitamins, and natural
antioxidants, unlike processed snacks that may provide
empty calories. Cooking meals from scratch, even if it
means starting simple with a salad or soup, helps control
ingredients and improves nutrient intake.
Whole foods fuel the body better and keep digestion
healthier. They also support mental health, as certain
nutrients like folate and magnesium directly influence brain
function.
Balance Macronutrients for Sustained Energy
Carbohydrates, proteins, and fats are the three
macronutrients the body depends on for energy and cellular
repair. A balanced intake ensures the body receives
consistent fuel throughout the day.
Carbohydrates should be from complex sources like oats,
brown rice, and sweet potatoes instead of refined flour.
TOP 10 NUTRITION
TIPS FOR A HEALTHIER
LIFESTYLE IN 2025