--- title: "Simple Nutrition Tips & Myth Busting by Shruti Khattar" description: "Stop falling for fad diets. Get simple, practical nutrition tips from Shruti Khattar to fix your diet, boost metabolism, and eat what you love." canonical: https://mytribe.in/dietkraft/specialized-nutrition-programs/simple-tips-myth-busting last_updated: 2025-09-16 --- # Simple Nutrition Tips & Myth Busting Tribe Verified · Sustainable nutrition coaching in Delhi NCR By [Shruti Khattar](https://mytribe.in/dietkraft) · Available online globally & across Delhi NCR · ₹2,500 per 9-day cycle (estimate) Part of [Specialized Nutrition Programs](https://mytribe.in/dietkraft/specialized-nutrition-programs). [View full gallery](https://mytribe.in/dietkraft/specialized-nutrition-programs/gallery) I am here to simplify nutrition, break those rigid diet myths, and show you how small, everyday changes lead to real health results. ## Photos and videos - ![Let's start with 4 daily nutrition mistakes you might be making. My goal is to bring awareness to these small habits so you can make impactful changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c426b366-99d2-44ef-aefc-4392f51e860f) - ![Mistake 1: Skipping breakfast or only having coffee. This spikes cortisol and slows your metabolism. The fix is simple: add protein and fiber with options like eggs, toast, and fruit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/175e7bec-f004-420e-8668-f757a45fb74d) - ![Mistake 2: Thinking "healthy" means eating less. Under-eating leads to cravings and fatigue. I teach you to focus on nutrient-dense meals, not just low-calorie ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/348da832-d5a9-4318-90ab-aa234b06add6) - ![Mistake 3: Relying on packaged "diet" foods. These are often high in sodium and low in nutrients. The fix is to eat real, whole, minimally processed foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfa12cad-b3ed-4e95-bd88-b6169e44d384) - ![Mistake 4: Not drinking enough water. Dehydration can often feel like hunger. Aim for 2-3 liters a day to stay hydrated and keep cravings in check.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2390076a-94a0-4f62-a564-301e1f2f601a) - [Video: Myth busted: Eating fat does not make you gain weight. Healthy fats from sources like avocados, nuts, and olive oil are essential for your body and help keep you full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe8ba2f9-f4fd-4a70-bc0c-373c441c3f36) - [Video: Here are five foods you should not consume on an empty stomach, including citrus fruits, coffee, and spicy foods. Starting your day right is crucial for good digestion and stable energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e155e0a-ba71-463a-8f80-e34f2088edcc) - [Video: Let's talk about breaking sugar addiction. Sugar offers only empty calories. I share four practical tips like staying hydrated and managing stress to help you beat those cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce5e2a1c-be8d-4989-8bdd-bb9d456cc292) - [Video: Looking for healthy snack options for when you're starving? While there are no zero-calorie foods, options like blueberries, eggs, and fruit are great for midnight munchies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76c3326e-917e-49ec-9f6e-3e751245c11b) - [Video: Here are a few reasons to include grains in your diet. They are high in fiber, B vitamins, and minerals like zinc and magnesium. Plus, they are delicious and keep you full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ae628ec-59e2-4159-b6d4-bf680c41043e) - ![Good news for coffee lovers! Coffee can help speed up fat burning and boost your metabolism. Enjoy it black or with a splash of unsweetened milk to maximize the benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b939aca6-54b7-4213-ab5a-a0c763ef5950) - [Video: A gentle reminder to hydrate. Drinking enough water is one of the simplest and most effective things you can do for your health every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc44b250-3a84-4a21-9554-3a2db98305c0) - ![Let's talk about calories in alcohol, starting with Aperol Spritz. It's important to be aware that alcoholic drinks contain "empty calories" that can affect your health goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd868ad5-f66e-4f48-bdbe-18771d35b50e) - ![A glass of red wine contains about 120-135 kcal. While it has some antioxidants, moderation is key when incorporating alcohol into a healthy lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63b685eb-3214-4fee-a0ad-3a327b5ab704) - ![A mug of beer typically has 140-180 kcal. Being mindful of these numbers can help you make better choices during social occasions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d056761c-4849-4ec7-a51d-ee8838774d10) - ![Gin is one of the lower-calorie spirits, with about 95-110 kcal per serving. Choosing your drink wisely can make a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82f534ad-161c-42b4-8795-4f751db85b4a) - ![Whiskey contains around 100-115 kcal per serving. Remember, 1 gram of alcohol has 7 calories, which is more than carbohydrates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4d65533-de7a-453d-af7c-ef7dcd64affe) - ![Be mindful of cocktails like Pina Colada, which can contain 400-500 kcal. These are often loaded with sugar and can easily derail your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b64f095-70e6-4320-b38b-15621ce5692d) ## About Simple Tips & Myth Busting You don’t need to overhaul your entire kitchen to see results. I often tell my clients that the most effective shift is simply re-evaluating when and how you eat, rather than what you eat. For instance, stopping the 'coffee-only' breakfast habit by adding a protein source like a boiled egg or a handful of nuts does more for your metabolic health than cutting out carbs entirely. Start by observing your daily energy dips rather than your calorie count. ### Debunking Diet Culture Many of us fall into the trap of thinking 'healthy' means eating less or cutting out everything we enjoy. That is not sustainable. My approach focuses on crowding out the bad with the good rather than starving yourself. ### Why Your Morning Matters Skipping breakfast is a common mistake that spikes cortisol and leaves you crashing by the afternoon. Adding fiber and protein to your first meal—even something as simple as chila or curd—stabilizes your blood sugar and sets the tone for the rest of your day. ### Breaking the 'Good' and 'Bad' Food Cycle * **Fats:** Eating fat does not inherently make you gain weight. Healthy fats from nuts, olive oil, and avocado are vital for hormone health. * **Grains:** Whole grains provide essential B vitamins and minerals like magnesium. They are not the enemy; they keep you full and improve gut health. * **Snacking:** When you crave midnight munchies, reach for nutrient-dense options like eggs or seasonal fruit instead of packaged 'diet' crackers, which are often loaded with sodium. ### Hydration and Alcohol Often, thirst masks itself as hunger. Before you grab a snack, drink a glass of water. If you are drinking alcohol, be mindful that these are empty calories. Enjoying a glass of red wine or a social drink is fine, but moderation is key to maintaining your metabolism. Remember, this is a lifestyle, not a temporary fix. ## About Shruti Khattar I am Shruti, and I believe you should not have to give up your favorite biryani or morning chai to be healthy. My approach is all about fitting nutrition into your actual lifestyle—where home-cooked dal-rice is a staple, and we focus on consistency over perfection. 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