Women in their 20s and 30s are often juggling demanding workdays, social commitments, family responsibilities, exercise and the growing pressure to “eat healthy”. In the middle of all this, nutrition can easily become an afterthought. The problem isn’t always a lack of knowledge. Often, it is the seemingly harmless everyday habits that can affect energy levels, eating patterns and long-term health.
Yash Vardhan Swami, Founder & Transformation Coach at TrainedByYVS, shared with HT Lifestyle how women can benefit from focusing less on restrictive diets and more on sustainable eating habits. (Also read: Looking for a healthier dessert? Dietitian Shweta J Panchal shares easy no-bake brownie date bites with dark chocolate )
1. Eating too little to stay fit
One common mistake is eating too little in the name of staying fit. Skipping breakfast, surviving on coffee until lunch or drastically cutting portions may seem like an easy way to control weight.
But consistently under-eating can leave you feeling tired and distracted and may make you more likely to overeat later. “A healthy diet should support the body, not leave it constantly running on empty,” Yash Vardhan said.
2. Focusing only on calories
Another common mistake is focusing only on calories while overlooking nutritional quality. “Two meals can contain a similar number of calories but offer very different amounts of protein, fibre, vitamins and minerals,” he explained.
Instead of obsessing over numbers, women should also pay attention to what their meals actually provide and whether they are getting enough nutrients to support their daily needs.
3. Not getting enough protein
Protein is another area that often gets overlooked. Many women begin their day with tea, coffee or a carbohydrate-heavy meal and only get a meaningful protein source much later. Including options such as eggs, paneer, curd, dal, soy, fish or lean meat can help make meals more balanced and satisfying. “Adequate protein and fibre should be part of the basics of everyday nutrition,” Yash Vardhan said.
4. Labelling foods as ‘good’ or ‘bad’
There is also a tendency to categorise foods as completely “good” or “bad”. This all-or-nothing approach can make eating stressful and difficult to sustain. “A sustainable diet does not require eliminating every food you enjoy,” Yash Vardhan said. Instead, the focus should be on building consistency without turning one indulgent meal into a reason to abandon the entire routine.
5. Relying too much on supplements or trendy diets
Another mistake is depending too heavily on supplements or trendy diets before fixing everyday eating habits. Supplements can have a role when they are genuinely required, but they cannot compensate for a diet that consistently lacks a variety of whole foods. “Supplements cannot compensate for a diet that consistently lacks whole foods,” Yash Vardhan said, stressing the importance of getting the basics right first.
6. Ignoring irregular eating and poor planning
Many women also underestimate the impact of irregular eating and poor planning. “When meals are left to the last minute, convenience often wins,” Yash Vardhan said. Keeping simple options available, planning a few meals ahead and making nutritious food easily accessible can remove much of that friction and make it easier to stick to healthier choices.
Focus on consistency, not perfection
Good nutrition doesn’t have to mean strict restriction, expensive superfoods or complicated meal plans.
“Women often think nutrition has to be complicated to be effective. In reality, the basics matter most: eating enough, getting adequate protein and fibre, staying hydrated and building meals that can realistically fit into everyday life,” Yash Vardhan said. “The goal should not be to follow the perfect diet for two weeks, but to create habits that still work six months from now,” he added.
For women in their 20s and 30s, the more useful approach may be to build an eating routine that provides enough nourishment while still leaving room for work, social occasions and everyday life.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
