---
title: "Nutrition 101: Simple Diet Habits and Myth-Busting Tips"
description: "Stop chasing fad diets and build sustainable health with Dietitian Shweta Nakra. Learn practical Indian nutrition tips for digestion, hydration, and energy."
canonical: https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/nutrition-101-busting-myths-building-habits
last_updated: 2025-09-16
---

# Nutrition 101: Practical Habits to Feel Better

Tribe Verified · Serving families across Delhi NCR

By [Shweta Nakra](https://mytribe.in/dietitianshwetanakra) · Online consultations and at clinic in Rohini, Delhi · ₹4,500 Per Month (estimate)

Part of [Lifestyle & Wellness Nutrition](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition). [View full gallery](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/gallery)

Stop chasing fad diets and start listening to your body. Here is how you can use simple kitchen ingredients to improve your digestion, hydration, and energy.

## Photos and videos

- ![Are you drinking enough water? Dehydration can cause fatigue, hair fall, acidity, and even stress. This graphic shows the many disadvantages of not drinking enough water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cdf29f2-12a2-483a-bc0b-c4a39cd062a1)
- [Video: Everyone tells you to stay hydrated, but setting reminders doesn't always work. I suggest starting and ending your day with water and including other hydrating sources like coconut water, chaach, and nimbu paani.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0280fa8d-a751-40c9-a922-8d5d00124e2e)
- [Video: Ever wondered what makes your tomato ketchup so thick? I reveal the hidden chemical thickeners used in many processed foods, so you can make more informed choices at the grocery store.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbf396d2-e12a-499b-a5e3-3a2be58c6fe9)
- ![Want to lose weight fast in 15 days? This infographic provides 9 simple, actionable tips like eating a cucumber daily, drinking 9 glasses of water, and getting 7 hours of sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae585150-de04-4d17-93c7-289814055530)
- ![Having trouble sleeping? Certain foods can help lower nighttime cortisol, your stress hormone. Try tart cherries, chamomile tea, bananas, or a small piece of dark chocolate before bed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b486f0-4ae2-4484-b689-a0d49d68bd27)
- [Video: What should you do after a meal for better digestion? This video covers five simple habits, including a gentle walk, sitting in Vajrasana, deep breathing, and avoiding tight clothes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be33eb2f-863d-47d4-a927-aaaecdd9baf6)
- ![One of the best things to do after a meal is to sip warm water or fennel water. This simple habit helps calm bloating and reduces acidity, aiding your digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3d8f892-5dc1-42d2-a28b-c808f6078bb5)
- ![Avoid drinking tea or coffee immediately after your meals. Waiting at least 30 minutes helps prevent acidity and ensures your body can properly absorb nutrients like iron from your food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4c16299-e26d-4e94-8880-95aac051847c)
- ![If you are comfortable, sitting in 'Vajrasana' for just 2 minutes after a meal is excellent for digestion. It increases blood flow to your stomach and intestines.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9843639c-837c-4fa5-b901-42ac4049ffa3)
- ![Taking a gentle walk of about 100 steps after eating is a great way to boost digestion and help regulate your blood sugar levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7d02e65-bc34-4dc0-95f7-ac0188dfbf2b)
- ![After you finish eating, try to sit calmly for 5 minutes. This allows your body to properly signal the start of the digestion process without stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/649d4dcb-1922-43a9-a5db-40998dc0ca70)
- [Video: As a dietitian, these are the 5 foods I cannot do without: fruits, ghee, curd, nuts and seeds, and vegetable juices or soups. They are essential for gut health, energy, and overall nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbe446e8-158e-40ca-9616-b76be3b766b9)
- [Video: My simple nighttime ritual for better health starts with soaking a few things before bed. Almonds and walnuts for brain health, moong and chana for protein, and black raisins for an iron boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07463a0c-eb6f-46d2-a609-ac882f89b01b)
- [Video: What are the health benefits of fasting? When done correctly under supervision, fasting can promote weight loss, improve gut health by giving it rest, help control blood sugar, and improve heart health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53be9fb8-783b-436d-a30f-243e53361ea5)
- [Video: Everyone knows about chia and sunflower seeds, but let's talk about a hidden gem: sesame seeds (til). They are one of the richest sources of calcium, magnesium, and iron, great for heart health and stress reduction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03577c33-c8c1-48f6-b7f1-7607f34bc1b7)
- ![White sesame seeds are a great source of antioxidants and can help in cholesterol reduction. You can add them to your sandwiches or tadkas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d20398ec-32ea-421b-98fc-f6fd0ccaf799)
- ![Black sesame seeds are an excellent source of calcium, making them fantastic for promoting bone health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/641865dd-046e-4fb2-a963-d7e13119596c)
- ![Flax seeds are rich in lignans and omega-3s, which are crucial for maintaining hormonal balance, especially in women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bc2b502-e972-4afb-941a-605fd5eabd41)
- ![Chia seeds are a powerhouse of omega-3 fatty acids, which are essential for supporting heart health and reducing inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b5045f8-4052-41a3-a1da-e9843128cd61)
- ![Sunflower seeds are packed with Vitamin E, an important antioxidant that promotes hair growth and skin health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cc5d818-90f3-4d3f-a4d4-3687fb01c1a8)
- [Video: Are you getting enough of these essential vitamins? Beyond D3 and B12, deficiencies in magnesium, folate, iron, and B6 are common and can lead to anxiety, weakness, and sleep issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90ffc5a2-95fa-44c5-bc95-4127df7e4ecb)
- [Video: How do you manage cravings in a healthy way? The key is managing your satiety. I explain how getting enough sleep, staying hydrated, and eating small, frequent meals can cure your cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9ece9e9-a44e-4e0e-a063-2ff71deef12b)
- [Video: Your cravings can be a sign of a nutritional deficiency. For example, craving ice could mean an iron deficiency, while craving chocolate could signal a magnesium deficiency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09ce1c29-ddae-4b50-bb36-b4c7ccc7c3da)
- [Video: Should you drink tea? Yes, but with a few rules. Avoid it on an empty stomach, don't pair it with your main meals as it hinders iron absorption, and limit it to one cup a day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b036277-129b-40fe-ac53-61d59324d25f)
- [Video: Here are 7 morning habits to slow down aging. This includes starting your day with warm water, getting some sunlight, and having a protein-rich breakfast to regulate blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f33848ad-f9c7-42b3-bb2d-4cb3787be2ef)
- [Video: Your hands can reveal what's wrong inside your body. For example, swollen fingers could be a sign of arthritis or inflammation, for which black sesame seeds can be beneficial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3177934e-1a69-45ca-81f5-3e2e3b24ae3f)
- [Video: Bicycling is a fantastic exercise with numerous health benefits. It relieves stress, boosts metabolism, reduces the risk of heart disease and diabetes, and helps you lose fat while building muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1599b7f-0e1f-4894-b782-21b5e8c899b3)
- [Video: Here are 8 foods that can help decrease stress. This list includes foods like sea salt, which is packed with electrolytes that support hydration and regulate stress hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/966eb80e-035a-4038-85be-4e237e552f41)
- [Video: Your nails can show warning signs of deficiencies. For instance, white spots on nails can indicate a zinc deficiency, while brittle nails might point to a lack of biotin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26c6251d-fb89-4366-8bf6-c5428cc29035)
- [Video: These magical herbs for winter can keep you warm and healthy. Turmeric has anti-inflammatory properties, fennel (saunf) relieves bloating, and ginger can help cure throat infections.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/523ab059-2074-4be1-a2c7-0abbdb7f15c3)
- [Video: You don't always need a dedicated walk to complete 10,000 steps. Simple activities like pacing while on the phone, taking the stairs, and doing house chores can help you reach your goal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f280c3d7-042b-449a-9858-58a6e9228ca2)
- [Video: Here are 5 foods to avoid in your breakfast for a healthier start. This includes sugary cereals, fruit juice, sweetened yogurt, and processed meats, which can spike your blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97bcdab6-7b27-412e-b734-b2bb953ce060)
- [Video: Learn how to check for adulteration in common spices. For example, pure turmeric will sink in water, while adulterated turmeric will make the water completely yellow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19cd1a65-b640-4275-ac5c-ef0afed0fce9)

## About Nutrition 101: Busting Myths & Building Habits

Most nutrition advice feels overwhelming, but real progress happens in your own kitchen. Whether you are confused about reading food labels or trying to fix your digestion, small adjustments like soaking nuts or timing your water intake make a bigger impact than any expensive supplement.

Nutrition should not feel like a chore. Many people get lost in trends like green tea detoxes, forgetting that our traditional Indian diet already has everything we need for gut health and stamina.

*Why common myths hold you back:*
- *Hydration:* It is not just about counting glasses of water. Your body needs electrolyte balance. Simple additions like buttermilk (chaach) or nimbu paani work better than tracking apps.
- *Digestion:* Post-meal habits are often overlooked. Simple practices like sitting in Vajrasana or taking a hundred steps after dinner can regulate blood sugar and reduce acidity without pills.
- *Food Labels:* Many packaged foods rely on thickeners. Learning to identify these additives helps you make better choices during grocery runs.

*Building sustainable habits:*
My approach centers on your lifestyle. If you are a busy parent or a working professional, we adjust your plan to fit your routine. From fixing your sleep cycle with the right bedtime snacks to managing cravings, it is about making food your friend again. Let us start with what works for your body.

## About Shweta Nakra

I am Shweta, your wellness buddy. I focus on simplifying nutrition by using everyday home-cooked food that fits your lifestyle, whether you are a busy parent or always on the go.

[See all of Shweta Nakra's services](https://mytribe.in/dietitianshwetanakra)

## More from Lifestyle & Wellness Nutrition by Shweta Nakra

- [Featured](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/featured)
- [Client Transformations: Real People, Real Results](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/client-transformations-real-people-real-results)
- [My Philosophy: Fit Bano, Not Young](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/my-philosophy-fit-bano-not-young)
- [Healthy & Tasty Recipes](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/healthy-tasty-recipes)
- [Smart Food Swaps & Choices](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/smart-food-swaps-choices)
- [Ghar Ke Nuskhe: Kitchen Remedies](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/ghar-ke-nuskhe-kitchen-remedies)
- [Nutrition for Health Conditions](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/nutrition-for-health-conditions)
- [Nutrition for the Family](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/nutrition-for-the-family)
- [Healthy Snacks & On-the-Go Ideas](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/healthy-snacks-on-the-go-ideas)
- [Eat the Rainbow for Total Wellness](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/eat-the-rainbow-for-total-wellness)
- [Beauty from Within: Skin & Hair Nutrition](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/beauty-from-within-skin-hair-nutrition)
- [My Journey & In the Media](https://mytribe.in/dietitianshwetanakra/lifestyle-wellness-nutrition/my-journey-in-the-media)

## More services by Shweta Nakra

- [Clinical Nutrition for Health Conditions](https://mytribe.in/dietitianshwetanakra/clinical-nutrition-for-health-conditions)
- [Personalized Weight Management Programs](https://mytribe.in/dietitianshwetanakra/personalized-weight-management-programs)

## Similar work from other experts

- [Nutrition 101: Practical Eating Hacks for Everyday Life](https://mytribe.in/nutridiction17/clinical-nutrition-disease-management/nutrition-101-eat-smarter-not-harder) by Nutridiction · Clinical Nutrition & Disease Management · Available online and at multiple clinics across Kolkata & Bengaluru
- [Build Healthy Nutrition Habits with Real Indian Food](https://mytribe.in/nutritionistseemasingh/weight-wellness-nutrition/everyday-nutrition-healthy-habits) by Seema Singh · Weight & Wellness Nutrition · Available online and at clinic in Dwarka, Delhi
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- [Everyday Wellness: Sustainable Nutrition for a Healthier You](https://mytribe.in/dr.namitanadar_dietician/lifecycle-nutrition/your-guide-to-everyday-wellness) by Namita Nadar · Lifecycle Nutrition · Available online & at clinic in Sector 75, Noida
- [Practical Nutrition Tips & Common Myth Busting](https://mytribe.in/dieticiannikitaagarwal/medical-nutrition-therapy/nutrition-deep-dive-tips-myth-busting) by Nikita Agarwal · Medical Nutrition Therapy · Online consultations & at clinic in Rohini, Delhi
- [Everyday Nutrition Wisdom: Simple Habits for Real Results](https://mytribe.in/nutrifymydiet/sports-nutrition/everyday-nutrition-wisdom) by Shona Prabhu · Sports Nutrition · Online, Clinic at Indiranagar & Travels across India

## Book

To book Shweta Nakra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shweta%2C%20I%20am%20checking%20out%20your%20Nutrition%20101%20page%20and%20would%20like%20some%20advice%20on%20my%20daily%20habits.%20Can%20we%20connect%3F)