--- title: "Nutrition Hacks for Health: Expert Tips by Shona Prabhu" description: "Discover simple, science-backed nutrition hacks to improve immunity and energy. Learn practical, food-first tips from Shona Prabhu in Bengaluru. Book your consultation." canonical: https://mytribe.in/nutrifymydiet/women-s-health-nutrition/nutrition-hacks-essential-nutrients last_updated: 2025-08-31 --- # Practical Nutrition Hacks for Better Health and Energy Tribe Verified · Nutritionist for Hockey India and elite athletes By [Shona Prabhu](https://mytribe.in/nutrifymydiet) · Online consultations & Clinic at Indiranagar, Bengaluru · ₹2,800 per session (estimate) Part of [Women's Health Nutrition](https://mytribe.in/nutrifymydiet/women-s-health-nutrition). [View full gallery](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/gallery) Nutrition doesn't have to be complicated or expensive. Sometimes, it is just about knowing how to get the most out of your everyday 'ghar ka khana'. Here are my favorite science-backed hacks to help you feel your best. ## Photos and videos - [Video: The Lemon Trick to Boost Iron Absorption. Squeezing lemon over your dal or chicken does more than add flavor. The Vitamin C in lemon makes the iron in your food more bioavailable, which is a great hack if you have low hemoglobin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b1ab060-3e25-4422-a4cf-3f43bc4a9389) - [Video: The Mushroom Sunlight Hack for Vitamin D. Did you know mushrooms make their own Vitamin D, just like our skin? I show you how leaving your mushrooms in the sun for 15-30 minutes before cooking can turn them into a Vitamin D powerhouse.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8f0bd1e-c198-47b0-b127-70c3ff9df4a5) - [Video: The Unique Benefit of Each Fruit. An apple a day is great, but variety is better. I break down the specific benefits of different fruits, from pomegranates for muscle recovery to blueberries for memory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59a00ab8-0a3d-4c55-a87d-33681b3d4680) - [Video: The Power of Nuts and Seeds. Each nut and seed has a unique nutritional profile. Learn which ones to eat for weak bones (sesame seeds), poor memory (walnuts), or trouble sleeping (pumpkin seeds).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e02a399f-74ea-4252-b4ca-41f6cbe4942f) - [Video: 5 Easy Ways to Increase Your Fiber. Don't like vegetables? No problem. I share five simple ways to boost your fiber intake using other foods like flaxseed powder, legumes, chia seeds, and fruits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf673dc3-b2b7-40f2-ac99-56c6c2d529ae) - [Video: 3 Tips to Cook Healthier Rice. Yes, you can make your rice healthier. I share three simple tips, including how to reduce anti-nutrients and increase the resistant starch (fiber) content.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52405b8a-9565-4a79-b015-07a9b68a8c71) - [Video: Get Your Daily Vitamin C from Food. You don't always need a supplement. I show you how easy it is to meet your daily Vitamin C needs by eating common foods like amla, guava, and bell peppers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dff039b3-34ef-4782-9272-c56d1d5211db) - [Video: Effective Ways to Increase Your Vitamin D. Besides supplements, there are several natural ways to boost your Vitamin D. This video covers getting sunlight, eating fatty fish, mushrooms, and fortified foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7b3b86a-e098-451c-b145-2e5255647075) - [Video: 3 Signs You Have 'Hidden Hunger'. Feeling tired or getting sick often? You might have hidden hunger, a lack of essential vitamins and minerals. I explain the common signs like muscle cramps and low immunity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dbc26ab-f804-48c6-88e2-7a34566583fc) - [Video: That Feeling When You Need Vitamins. Sometimes that exhausted, burnt-out feeling isn't a sign you need a vacation. It might just be your body telling you it's low on Iron, B12, or Vitamin D.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d8ae4cf-5ca1-4319-90a9-b1386b258268) - ![The Protein-First Rule. To avoid a blood sugar rollercoaster, start your meals with protein. Eating protein before carbs leads to slower digestion and more stable energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06b747de-92c4-41ce-9bb8-f5b52e93581a) - [Video: Eat Your Skincare with Avocado. Avocado is a powerhouse for your skin. Loaded with healthy fats and Vitamins E and C, it helps hydrate your skin and combat damage from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/763faacc-1ac6-474d-a049-8861490bee9f) ## About Nutrition Hacks & Essential Nutrients I don't believe in generic meal charts that ignore your culture. If your blood reports show low iron, I don't just say 'eat more greens'—I'll show you how squeezing lemon over your dal makes the iron bioavailable. It is these small, science-backed adjustments to your existing meals that yield results without forcing you to change your entire lifestyle overnight. ### Beyond the Diet Many of my clients come to me after trying 'crash' diets that leave them burnt out. My approach is different. We start by identifying what I call 'hidden hunger'—where you might be eating enough calories, but your body is still starving for micronutrients like Iron, B12, or Magnesium. ### My Philosophy: Simple Swaps, Real Results - **The Protein-First Rule:** Start your meals with protein, like an egg or paneer, before touching the carbs. This simple habit slows down digestion and prevents the mid-afternoon blood sugar crash. - **Work with Your Pantry:** You don't need exotic ingredients. Whether it's adding Amla for Vitamin C or soaking mushrooms in the sun to boost Vitamin D, we use what is already in your kitchen. - **Sustainable Habits:** I don't believe in 'good' or 'bad' foods. We build a framework that fits your travel, your work schedule, and your cravings. Theek hai? ### Why This Matters When we align your nutrition with your biology—like tracking your cycle for hormonal balance or timing your nutrient intake around your workout—the change isn't just physical. You stop feeling exhausted, your sleep improves, and you actually have the energy to do the things you love. Whether you are a national-level athlete or a busy parent in Bengaluru, the principles remain the same. It is not about perfection; it is about consistency. ## About Shona Prabhu Hi, I'm Shona. Whether I’m working with elite athletes from Hockey India or helping a fellow mom navigate postpartum, my philosophy is the same: no crash diets, just real food. I’m here to show you that a healthy lifestyle is built on small, consistent tweaks that actually stick. [See all of Shona Prabhu's services](https://mytribe.in/nutrifymydiet) ## More from Women's Health Nutrition by Shona Prabhu - [Featured](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/featured) - [Balance Your Hormones Naturally](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/balance-your-hormones-naturally) - [Happy Gut, Happy You](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/happy-gut-happy-you) - [Healthy Meals in Minutes](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/healthy-meals-in-minutes) - [Shop Smarter, Eat Better](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/shop-smarter-eat-better) - [Start Your Day Strong](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/start-your-day-strong) - [Food for Better Mood & Sleep](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/food-for-better-mood-sleep) - [My Approach to Nutrition](https://mytribe.in/nutrifymydiet/women-s-health-nutrition/my-approach-to-nutrition) ## More services by Shona Prabhu - [Corporate & Group Nutrition Programs](https://mytribe.in/nutrifymydiet/corporate-group-nutrition-programs) - [Clinical Nutrition & Lifestyle Management](https://mytribe.in/nutrifymydiet/clinical-nutrition-lifestyle-management) - [Sports Nutrition](https://mytribe.in/nutrifymydiet/sports-nutrition) ## Similar work from other experts - [Nutrition Science and Myth Busting Tips](https://mytribe.in/dt.arpitha_fitkarnataka/sports-nutrition/nutrition-science-myth-busting) by Anaa Nutricare · Sports Nutrition · Online consultations available; Visit clinic in Yeshwanthpur, Bengaluru - [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 - [Know Your Food: Science-Backed Nutrition & Simple Hacks](https://mytribe.in/nourish_thrive_transform/nutritional-education-wellness-coaching/know-your-food-know-your-body) by Vijeta Goyal · Nutritional Education & Wellness Coaching · Online wellness coaching available across India - [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 - [Immunity and Daily Wellness Plans](https://mytribe.in/taffylene/medical-nutrition-therapy/immunity-daily-wellness) by Taffylene · Medical Nutrition Therapy · Online consultations available; In-person at clinic in Indiranagar, Bengaluru & across Shillong - [Easy Nutrition Tips for Daily Fitness](https://mytribe.in/fit_n_fab_preeti/nutrition-consultation/nutrition-quick-tips) by Preeti Preeti · Nutrition Consultation · Online consultations ## Book To book Shona Prabhu, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shona%2C%20I%20saw%20your%20nutrition%20hacks%20and%20I'm%20interested%20in%20getting%20some%20guidance.%20Are%20you%20taking%20on%20new%20clients%20right%20now%3F)