With a growing attention on wellness, young people are increasingly adopting dietary trends in pursuit of a healthier lifestyle. However, the need for quick fixes and the influence of social media often lead to impulsive diet choices without considering individual needs. Experts warn that such haphazard approaches can be dangerous to health.

Palak Shah, a certified nutritionist with over two decades of experience, emphasises the importance of personalised nutrition. “Every individual is unique, and so are their dietary requirements,” she says. “Blindly following a diet trend without understanding one’s body type can lead to serious health consequences.”

Shah cautions against the dangers of DIY (Do it yourself) nutrition, stating that without professional guidance, individuals risk experiencing dizziness, irritation, fatigue, and other health issues. “While you might lose weight, it could be at the expense of your overall health,” she warns.

Divya Goswami, a certified nutritionist and fitness coach, highlights the importance of sustainable diets that incorporate a variety of foods. “Eliminating entire food groups is not healthy,” she says.

The obsession with achieving the perfect body has led to a rise in restrictive diets, such as no-sugar and low-carb plans. While these may seem appealing, experts caution against their indiscriminate adoption.

“No-sugar diets can be harmful as the body requires natural sugars for energy,” says Goswami. She recommends cutting back on artificial and processed sugars while incorporating natural sugars from fruits and other sources.

Low-carb diets, while effective for some, may not be suitable for everyone.

“Individual needs vary, and what works for one person might not work for another,” says Goswami.  

Protein is another crucial component of a healthy diet. It plays a vital role in muscle building, hormonal balance, and energy levels. While protein supplements are often promoted, Goswami recommends prioritising natural protein sources. “Supplements should be considered only after exhausting natural options,” she advises.

Recommended dosage of protein for everyone: At least 0.8 grams of protein per kilogram of body weight daily. 

For active or moderately active persons: 2.25 grams per kilogram.

Calorie intake: 1600 to 2,400 calories per day for women, 2,000 to 3,000 calories for men as per requirements. 

Vegetarian breakfast

Goswami suggests poha, idli, dosa, or paratha in moderation. She recommends to opt for idli or dosa as they are made from fermented batter, and fermentation boosts gut health. You can have the paratha with ghee as ghee is a rich source for vitamins and antioxidants. Moong dal chilla or Besan chilla is also a great breakfast option.

Pair your favourite breakfast meal with milk, fruits, and a protein-packed addition like peanut butter, suggests Shah.

For lunch

Shah suggests having wheat roti with your favourite vegetable like bhindi or potato, a side salad, and a dollop of curd for lunch.

Including dahi with your midday meal helps in digestion.

For dinner

You can choose from options like paneer, tofu, or simply cooked vegetables along with whole grains.

Keep dinner light and avoid late-night snacking.

And if you have mid-day cravings, you can opt for puffed rice or makhna (foxnuts).

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