Common Nutrition Mistakes Among Tamil Nadu People

 Common Nutrition Mistakes Among Tamil Nadu People – And Simple Ways to Fix Them

    Tamil Nadu has a rich food culture, but due to modern lifestyle changes, many people unknowingly make nutrition mistakes that affect digestion, weight, sugar levels, and overall health.

    As a dietician, I commonly see these 4 nutrition mistakes among Tamil Nadu people. The good news is—they can be corrected with small, practical changes.

1. Late Dinner Timing

Many people eat dinner very late at night due to work, TV, or mobile usage.

Why it’s a problem:

• Poor digestion
• Weight gain
• Acidity and bloating
• Disturbed sleep

Simple Solution:

✔️ Finish dinner by 7.30–8.30 pm
✔️ Keep dinner light – idli, dosa, vegetable upma, soup
✔️ Avoid heavy rice meals at night

Note : If you are unable to avoid late night dinner due to situations Don't Worry, Consume light foods and avoid junk foods.

2. Excess Rice Consumption

Rice is a staple food, but eating large portions in every meal is a common mistake.

Why it’s a problem:

• Increases blood sugar
• Leads to weight gain
• Causes tiredness after meals

Simple Solution:

✔️ Reduce rice portion slightly
✔️ Add more vegetables and dal
✔️ Prefer hand-pounded rice, brown rice, or millets 
✔️ Avoid second servings daily

3. Low Protein Intake

Most traditional meals are high in carbohydrates but low in protein.

Why it’s a problem:

• Muscle weakness
• Hair fall
• Poor immunity
• Slow recovery from illness

Simple Solution:

✔️ Add dal, channa, green gram daily

✔️ Include curd, milk, paneer, eggs, Chicken 

✔️ Add nuts and seeds in small quantities

4. Low Vegetable Intake

Vegetables are often limited to small quantities or skipped completely.

Why it’s a problem:

• Constipation
• Vitamin and mineral deficiency
• Poor gut health

Simple Solution:

✔️ Fill half your plate with vegetables
✔️ Use local vegetables like Green leafy vegetables, Broad beans, Ladies finger, Cluster beans
✔️ Add vegetables to sambar, Kulambu, kootu, poriyal daily

Dietician’s Final Advice

    Small changes in daily eating habits can bring big health benefits. Traditional Tamil foods are healthy when eaten in the right quantity and balance.

Start with:
✔️ Early dinner
✔️ Balanced plate
✔️ More protein and vegetables
✔️ Less polished rice

        - Dietician Saranya / Sara Nutrition

Tomorrow’s Topic: Beyond the Rice Heap: How to Build a Perfect South Indian Healthy Plate – Don’t Miss It!”