Whenever a healthy diet is brought up, the first thing people think of is salads. Salads are fresh and very good for health, filled with assorted vegetables. To make salads more appealing, people add other ingredients like dressing, croutons or other snacks for taste. A survey conducted by OnePoll revealed that about 62% of the 2000 people who took the poll said that salads are a regular part of their diet.

But that does not prove that most people are leading a healthy lifestyle. According to Center of Disease Control and Prevention (CDC) more than two out of five adults in US have obesity. It also accounted for nearly 173 billion dollars in medical bills in 2019. So, what could be going wrong? One question that pops up is how the salads were prepared, while it is great way to consume necessary nutrition, there are many things that can go wrong when you are preparing a salad. Here are some common mistakes that are ruining your perfectly healthy salad.

Not adding enough protein

When you make a salad into a full meal, you need more than just veggies. The Cleveland Clinic explains that protein helps you feel full and satisfied for longer. If you just eat a bowl of lettuce and tomatoes, you'll probably be hungry again in an hour. Adding chicken, fish, eggs, or beans makes your salad a real meal. Try to use plant-based protein and fats, they are generally healthier than processed meats that can have a lot of unhealthy fats and salt.

Adding too much dressing

Dressing makes your salad taste good, and when it tastes good, you're more likely to eat more of those healthy vegetables. But, be careful, too much dressing can add a lot of extra calories. You don't have to skip dressing altogether. Try mixing your favorite dressing with vinegar to cut down on calories. And remember, a little bit of healthy oil in your dressing actually helps your body absorb important vitamins.

Adding too many croutons

Croutons can add a nice crunch to your salad, but they're often full of carbs, salt, and unhealthy fats. According to the U.S. Department of Agriculture (USDA) croutons have 10 grams of carbs and 99 mg of sodium. They're full of healthy fats, protein, and fiber. Roasted chickpeas are another great option. Kale chips or dried seaweed are low in calories but add a lot of nutrients. You can also use whole-grain crackers for a healthy crunch.

Not adding various vegetables

Eating the same salad every day can get boring. Plus, eating a variety of foods gives you more vitamins and minerals. Try adding different colored vegetables like bell peppers or tomatoes. You can also add nuts, dried fruits, or fresh fruits. And don't forget about herbs and spices! They can add a lot of flavor to your salad.

Choosing light green vegetables

Iceberg lettuce is okay, but darker greens like spinach and kale are much better for you. They have more vitamins, minerals, and fiber. Dark leafy greens can help protect you from diseases like diabetes and heart disease. According to USDA data a cup of spinach has about 30 mg of calcium, while iceberg lettuce only has about 10 mg. If you don't like greens, you can use other vegetables like cabbage or Brussels sprouts.

Food Safety

It's important to keep your salad clean and safe. Always wash your hands before making your salad. Check the expiration dates on your packaged produce and make sure your vegetables look fresh. Store your greens in the crisper drawer of your fridge. As for washing bagged greens, studies show that just rinsing them under running water doesn't remove much bacteria.

How To Make A Well-Rounded Salad

To make a good salad, use two parts vegetables, like greens and chopped veggies. Add one part carbs, like quinoa or sweet potatoes. Then, add protein, like eggs or beans. Don't forget healthy fats, like avocado or an oil-based dressing. Add some crunchy bits, like nuts or seeds. And finally, add some flavor, like herbs or spices. This formula will help you make a delicious and healthy salad.

Protein has earned a reputation as the building block of life, and for good reason. As one of the three essential macronutrients, alongside carbohydrates and fats, it plays a critical role in keeping your body functioning. From oxygen transport and immune defense to nerve signaling and tissue growth, protein is involved in nearly every system in your body.

But while it’s clear that protein is important, a question often comes up: Can you have too much of it? Let’s break down what the science says about protein requirements, and whether eating more than your daily share poses real risks.

How Much Protein Do You Really Need?

Your protein needs aren’t one-size-fits-all. They depend on several factors: your weight, age, physical activity, body composition goals, and overall health status.

The Recommended Dietary Allowance (RDA) for the average adult is 0.36 grams per pound (0.8 grams per kilogram) of body weight. This amount is generally enough to meet basic nutritional needs for most sedentary adults.

However, experts suggest that people who are physically active often need more, anywhere from 0.54 to 0.9 grams per pound (1.2–2 grams per kilogram) per day. Athletes may even require higher amounts to support muscle repair and performance.

Certain groups, such as pregnant or breastfeeding individuals, older adults, and people recovering from illness or injury, also have increased protein needs. For example, during pregnancy, the recommendation rises to about 0.5 grams per pound (1.1 grams per kilogram).

Are High-Protein Diets Harmful?

For years, concerns have circulated about the safety of high-protein diets, particularly regarding their potential impact on the kidneys, heart, and bones. But research suggests that many of these fears are unfounded — at least for healthy individuals.

Heart Health

Some worry that consuming too much protein, especially from animal sources, might raise the risk of heart disease. However, large-scale studies have not found a consistent link. One study involving over 12,000 adults found no association between animal or plant protein intake and heart disease risk. Similarly, reviews in 2020 and 2023 concluded that high protein intake was not connected to increased risks of stroke, cardiovascular death, or other heart-related conditions.

Bone Health

Earlier research hinted that high-protein diets might weaken bones by increasing calcium loss. Yet more recent evidence shows the opposite. A 2019 review of 13 studies found that higher protein intake — above the current RDA, was linked to stronger bones and a reduced risk of hip fractures. Since protein makes up over one-third of bone mass, adequate intake, alongside calcium and vitamin D, supports skeletal health.

If you’re thinking about ramping up your protein intake, the key is balance and individualization. While high-protein diets appear safe for most healthy people, your exact needs depend on your lifestyle, age, and health conditions.

Working with a registered dietitian or qualified healthcare provider can help you find the right amount for your body while ensuring your diet stays balanced with other nutrients. After all, protein is powerful, but it works best as part of a well-rounded eating plan.

If you think “healthy eating” is just about protein shakes, cutting carbs, and stocking your fridge with probiotic shots, celebrity nutritionist Rujuta Diwekar wants to have a word with you. Known for guiding Bollywood’s biggest names, including Kareena Kapoor, Rujuta is famous for her practical, grandma-approved advice. In her August 11 Instagram post, she listed five signs your diet is not only unsustainable but also joyless. And her antidote is simple: good old home-cooked food.

1. Protein Overload

2. No Spice, No Fun

3. Portion Panic

4. Festivals Feel Like Cheating

5. Gut Health Overload

Ironically, over-focusing on “gut health” can stress your digestive system further. Sometimes, what your stomach really needs is not a lab-formulated elixir but a home-cooked khichdi and curd.

Why Home-Cooked Food Wins Every Time

Why? Because home-cooked food naturally ticks all the boxes; it is balanced, economical, and emotionally grounding. It does not just help you lose weight; it helps you stop making weight loss the centre of your life.

A plate of fresh roti, ghee-topped dal, sabzi, and a little pickle is not just dinner; it is tradition, nutrition, and comfort, all in one. Plus, it is far cheaper than imported almond flour or cold-pressed mushroom juice.

Rujuta’s five red flags are a reminder that eating well should add to your life, not shrink it down to a list of forbidden foods.

Collagen has long been a nutritional superhero, cloaked in homemade bowls of chicken soup and Jell-O's wiggly texture. Now it's in the spotlight—mixed into morning coffee, blended into smoothies, or found in capsules because it's said to promote young-looking skin, supple joints, and even a healthier digestive tract. But if you take collagen daily for a month, what can you reasonably expect?

Collagen is the most widely found protein in the human body, and it forms the structural skeleton of your skin, cartilage, bones, and connective tissue. It consists largely of three amino acids—proline, glycine, and hydroxyproline—and functions like the skeletons that keep you assembled together.

Although your body naturally makes collagen, production decreases with age, beginning as early as your mid-20s. The consequences? Wrinkles, loss of skin elasticity, joint stiffness, and bone loss. Collagen supplements try to fill in the void, delivering your body with peptides that can potentially trigger it to make its own collagen.

The supplements themselves are generally derived from bovine (cow), porcine (pig), or marine (fish) sources. After processing, they become taste-free powder, capsule, or liquid that's convenient to incorporate into your diet.

Skin

One of the largest selling points of collagen supplementation is smoother, more youthful skin. The research supports the notion—albeit with qualifiers. A 2021 International Journal of Dermatology review discovered that consuming collagen for 90 days increased hydration and elasticity, with some subjects reporting fewer wrinkles than those who didn't supplement.

Collagen peptides also seem to set off the skin's fibroblasts (cells that make collagen) to increase production. After a while, that could mean plumper, tougher skin. Just remember that everyone is different, and the results come slowly you won't wake up with a "filtered" complexion after four weeks.

Also Read: How To Tell Your Skin Barrier Is Damaged? Step-By-Step Guide To Rebuilding Your Skin’s Defenses

Joints

Collagen is not all about looks—collagen is also very important for the health of joints. Type II collagen, specifically, is the main building block of cartilage, the padding tissue that lets joints glide smoothly.

There are some studies that recommend a daily consumption of collagen to decrease pain and function in individuals with joint problems. In Amino Acids, a review in 2021 indicated that 5 to 15 grams per day of collagen peptides improved participants' comfort and mobility. Collagen may also aid in quicker recovery when coupled with resistance exercise in people who are active or have been injured.

Bones

Bone density tends to decrease naturally with age, particularly in women after menopause. Collagen composes approximately one-third of bone weight, contributing to the bones' elasticity and strength. There has been some evidence—like a 2021 study published in the Journal of Bone Metabolism—that collagen supplements could increase bone mineral density and stability in postmenopausal women.

Although you will not experience this advantage in 30 days, sustained use might help make a difference in bone density, particularly when combined with calcium, vitamin D, and weight-bearing exercise.

Gut Health

Collagen has amino acids such as glycine and glutamine that can potentially keep the gut lining healthy. This is significant because an intact gut barrier is inflammation-reducing and helps with digestion. Although human studies are ongoing and preliminary, anecdotal evidence is that daily collagen consumption can alleviate bloating or discomfort in some individuals.

Hair and Wound Healing: Secondary Benefits

Your hair consists mainly of keratin, and that depends on the amino acids in collagen. Supplementation may be aided by some research, such as a 2022 review in the International Journal of Molecular Sciences, to support hair thickness and hair growth. Likewise, collagen's function in skin structure would make it accelerate wound healing—a benefit backed by evidence in burn victims.

Why Collagen Is Not A Magic Portion?

Even with the encouraging results, collagen is not a panacea. "Most physicians aren't aggressive about prescribing it, because the data just isn't there," says Dr. Peden, an orthopedic expert. The studies are encouraging but still in the making, and outcomes vary with diet, lifestyle, and genetics.

That is the reason why professionals suggest looking at collagen as part of a holistic health strategy that incorporates nutrient-dense foods, proper exercise, sun protection, and adequate sleep.

How to Choose and Use Collagen?

Since supplements aren’t regulated by the FDA, quality matters. Look for products that are independently verified, free of unnecessary fillers or sugars, and sourced from reputable companies. The most common types to look for are:

Type I and III – Best for skin, hair, and overall healthy aging.

Type II – Most linked with joint health.

Powders are the most convenient, but capsules are a good alternative if you don't want to mix powders in water. Although there is no traditional daily recommended dose, the majority of studies utilize 5 to 15 grams per day.

How To Consume Collagen Naturally?

Even when supplementing, lifestyle choices count:

• Consume protein foods such as chicken skin, bone broth, and whole fish to offer building blocks for collagen.
• Take adequate vitamin C from fruits and vegetables such as bell peppers, strawberries, and citrus to support collagen production.
• Exercise regularly—both resistance and aerobic training can encourage collagen synthesis.
• Shield your skin from UV, don't smoke, and restrict alcohol.

What Happens When You Take Collagen For 30 Days?

If you begin daily collagen, you can expect subtle improvements in your skin—slightly improved hydration or texture at the end of the first month. Joint pain may start to subside, particularly when combined with strength training or physical therapy.

More pronounced effects, particularly for skin elasticity, bone health, or hair growth, usually take 8 to 12 weeks or longer of regular use. Collagen is a long game, not a Band-Aid.

Collagen has its hype for a reason—it is involved in skin elasticity, joint ease, and overall structural well-being. Not everybody will notice earth-shattering shifts in 30 days, but regular usage, particularly in conjunction with healthy behaviors, can complement your body's natural repair and maintenance capabilities.

Disclaimer: This information is for educational purposes only and is not a professional medical consultation, diagnosis, or treatment. Always consult a qualified healthcare provider before taking any supplement.