National Nutrition Week 2025: Even a healthy diet can leave you nutrient-deficient, here's why

Healthy diet tips: Include a variety to your meals; greens, oranges, reds, purples. The more colours you add, the better your chances of getting different vitamins and minerals (Image: Pexels)

So you think you're eating a healthy diet daily. Because you include legumes, vegetables, rice and chapati, and a healthy serving of fruits? But nutritionists suggest that your body needs more than these everyday foods.

As National Nutrition Week (September 1–7) wraps up, we spoke to Dr Atul Sharma, Senior Scientist at Haleon, Delhi, about what a truly balanced diet looks like — and why “healthy” doesn’t always mean “complete.”

"Even the most balanced-looking meal can miss some very important ingredients,” warns Dr Sharma. He adds, “Eating healthy is essential, of course. But what’s more important is knowing whether your body is absorbing all those nutrients properly.”

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Knowing the correct quantity of micronutrients like vitamins and minerals is also crucial, he says.

“Micronutrients like vitamins and minerals are needed in small amounts, yet they play a huge role in keeping you energetic, focused, and healthy. Deficiency of these can make you feel tired, irritated, or fall sick more often,” shares Dr Sharma.

Several things impact how well your body uses the nutrients from food. “Say, certain stomach issues like acidity or IBS can block absorption. Some medicines reduce how well you take in vitamins," he warns.

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7 easy ways to make sure your body gets what it really needs

• Eat colourful, whole foods: Include a variety to your meals; greens, oranges, reds, purples. The more colours you add, the better your chances of getting different vitamins and minerals. Buy local and seasonal produce, nuts, seeds, and whole grains.

• Cook smart, combine carefully: How you prepare food affects its nutrition. Overcooked veggies lose their power. On the other hand, pairing certain foods — like citrus with iron-rich greens — can help your body absorb more nutrients from the same plate.

• Pay attention to different phases of life: Teenagers, expecting mothers, and older adults need more of some nutrients. For example, calcium and Vitamin D are very important after 40. If your diet doesn’t adjust with your life stage, gaps may creep in unnoticed.

• Some medicines can block nutrients: Regular use of certain medicines (like antacids or antibiotics) may lower how well your body absorbs nutrients. It’s wise to ask your doctor if your medication is affecting your nutrition—and what you can do about it.

• Don’t go overboard with supplements: Supplements can help, especially when your diet isn’t enough. But they should be taken carefully. Taking too many without guidance can harm more than help. Get tested, ask your doctor, and take what’s right for you.

• Look after your gut: A healthy gut is key to absorbing nutrients. Include curd, buttermilk, fermented foods, and fibre to keep your digestion strong. If you have frequent tummy troubles, don’t ignore them—it could be a sign of poor absorption.

• Make small changes that last: Start with simple steps: add a fruit to breakfast, drink water with lemon, swap fried snacks for roasted ones. These habits may seem minor, but over time they make a big impact on your health and energy.