still tired after 3 meals a day?

your meals aren’t as balanced as you think

July 26, 2025

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No judgement here! Just some real talk before we dive in.

A few days ago, I read a study about working women’s diets.
And I’ll be honest, it hit a little too close to home.

Regular meals? ✅ 
Balanced nutrition? 🤷‍♀️

Most of us assume three meals a day = we’re doing okay

But here’s the truth:

Meal frequency ≠ Meal quality

If you’re constantly tired, bloated, craving junk, or dealing with dull skin and hair, your food might be the reason.

In this edition:

  • Why your daily meals might still be nutritionally empty

  • The nutrient groups that Indian women are most commonly missing

  • How nutrition education changed real women’s food habits

  • Get that Diwali Glow up

  • Recipe of the Week

Also, join me LIVE on Zoom today for a free webinar where we uncover the root causes of hair fall and learn what actually works.

A group of 50 women faculty members in Madurai were surveyed on their eating habits. Nearly 86% of them were non-vegetarian, and 85% ate three meals a day. Sounds pretty balanced, right?

This tells us something important:

Meal frequency ≠ Meal quality

Curious about what you might be missing?

So, what are we missing?

Based on ICMR’s suggested daily intakes, here’s how the women in the study were doing with key food groups and nutrients:

These aren’t small gaps. Over time, they show up as:

  • Hair fall and brittle nails

  • Bone aches, especially around the knees and back

  • Tiredness even after 8 hours of sleep

  • Poor digestion and bloating

  • Increased cravings for sugar and fried foods

Can nutrition education change behavior?

Yes, it can.

The women in this study received simple, targeted nutrition education.

The Impact (measured through KAP scores):

  • Knowledge scores ↑ by 4.24 points

  • Attitude scores ↑ by 4.24 points

  • Practice scores ↑ by 3.33 points

That last one’s important because knowledge doesn’t immediately turn into action. It’s the first and most powerful step.

I thought I was eating healthy?

Many of us assume that non-veg = protein, sorted. Or that having curd or paneer once a week is enough calcium. Or that chai with milk counts as a dairy serving.

Start small.

This week, try adding:

  • One more green veg (palak, methi, or drumstick leaves)

  • One extra dairy source, curd, paneer, or milk

  • A pulse-based dish at least 3 times a week

  • A fruit that’s not a banana (papaya, orange, apple, anything!)

Let’s get glowing ✨

Want daily reminders, tips, and support from other women going through their fitness journey?

It’s free, supportive, and just what you need.

This one’s a crowd-pleaser, and so easy to make.

Rajma is rich in fibre and plant protein. Stuffed inside a whole wheat roti with a little cheese and pan-roasted like a quesadilla, it becomes a protein-packed snack or dinner that everyone loves.

You don’t need a bunch of lab tests to know that your meals could use a few upgrades.

Start with one habit:

Add one more veggie to your plate, or swap your fried snack with a handful of soaked nuts. That’s all.

Then come tell me

What’s one small change you’re making this week?

Reply to this email, or just hit the poll above. Let’s cheer each other on.

With warmth,
Simrun 💌