Intuitive Eating

Diet culture is sneaky. It’s learned how to rebrand into “wellness”.

Instead of pushing obvious weight-loss fads, it now hides behind words like “clean eating”, “reset”, “detox”, and “lifestyle change.” These terms sound positive—even aspirational—but they often promote the same restrictive, guilt-driven thinking that fuels disordered eating and body shame.

So how do you know if something is truly about well-being or just diet culture in disguise? Let’s talk about it.

What Is Diet Culture, Really?

Diet culture isn’t just about going on a diet—it’s a belief system that:
🔸 Equates health with thinness
🔸 Combines food with morality. It labels some foods as “bad” and others as “good”…and implies that you’re “good” or “bad” based off of eating them.
🔸 Emphasizes shame through making you feel guilty for eating “wrong” or not exercising “enough”
🔸 Convinces you that your body needs constant fixing

Even when these ideas show up under the guise of “health,” they still push the same message: You are not enough as you are.

How to Spot Diet Culture Disguised as Wellness

1️⃣ If It Promises to “Fix” Your Body

❌ “Tired of (enter generic and usually normal “symptom” presented as a problem here)? Balance your hormones with this eating plan!”
❌ “Reset your metabolism fast!”
❌ “Burn fat naturally by only eating at certain times!”

🚨 Reality Check: Your body isn’t broken. Hormones, metabolism, and digestion are complex, self-regulating systems. They don’t need you to micromanage them with rigid food rules.

2️⃣ If It Glorifies Willpower Over Enjoyment

❌ “Nothing tastes as good as skinny feels”
❌ “The first few weeks are tough, but you’ll get used to it.”
❌ “It’s all about dedication. If you want it, then work for it.”

🚨 Reality Check: If your “lifestyle change” revolves around ignoring your body, forcing yourself through hunger, or constantly battling food guilt, it’s still a diet. A sustainable approach to well-being shouldn’t feel like punishment.

3️⃣ If It Turns Food and Health Into a Moral Issue

❌ “You are what you eat”
❌ “This ingredient is ruining your health!”
❌ “Clean eating is the only way to feel your best!”

🚨 Reality Check: No single food is inherently “good” or “bad.” There are so many factors that go into making food decisions and that influence our food systems. AND at some point in our lives, we all will experience health struggles. Whether it’s being sick, general aging, living with chronic disease, accidents, or any of the many many things that influences health status beyond our control…health status cannot determine how good or bad you are as a person.

4️⃣ If It Pushes Weight Loss as a Side Effect of “Health”

❌ “This isn’t about weight loss… but most people lose 10 pounds in a month!”
❌ “Get healthy, and the weight will naturally fall off.”
❌ “Love your body, but also shrink it.”

🚨 Reality Check: Weight is not the best measure of health. Any approach that subtly (or not-so-subtly) ties well-being to body size is still rooted in diet culture.

5️⃣ If It Makes You Feel Like You’re Failing at “Health”

❌ “You’re not really prioritizing wellness if you eat processed foods.”
❌ “If you care about your body, you’ll cut out sugar.”
❌ “Eating intuitively is just an excuse to be lazy.”

🚨 Reality Check: Health isn’t an exclusive club with impossible entry requirements. It’s individual, flexible, and doesn’t require you to sacrifice your joy, your culture, or your peace of mind.

What Does True Wellness Look Like?

Instead of rigid rules, real well-being honors your body’s cues, needs, and preferences. It doesn’t ask you to shrink, restrict, or deprive yourself—it asks you to trust yourself.

✅ What a Non-Diet Approach to Health Looks Like:

✔️ Encourages body attunement instead of external rules
✔️ Makes room for joy, satisfaction, and flexibility
✔️ Supports mental and emotional health, not just physical
✔️ Celebrates health at every size instead of centering weight loss

You Deserve Better Than Diet Culture in Disguise

You don’t need detoxes, resets, or rigid plans to care for yourself. Your well-being should be built on trust, nourishment, and self-compassion. Wellness does not have to come with guilt or fear.

If you’re ready to let go of restrictive wellness trends and embrace a more sustainable, intuitive approach to health, we’re here to help. Schedule a FREE discovery call here.

🔗 Read More on the Blog

When was the last time you tried a new food? Whether you’re an adventurous eater or someone who sticks to a favorite list of comfort meals, adding new foods to your diet can be an empowering experience. Exploring new foods helps to break out of food ruts, introduce new nutrients, and even deepen your relationship with food. But if trying new foods feels overwhelming…you’re not alone! Here’s how to build a positive relationship with variety and try new foods with intuitive eating.

Why Trying New Foods is Important

The foods we choose to eat play a major role in how we feel physically, mentally, and emotionally. Repeating the same few foods or dishes over and over can lead to both nutritional gaps and feelings of boredom or stress around meals.

Here are some reasons why exploring new foods can be beneficial:

• Boosting Nutritional Variety: Different foods bring different nutrients. By trying new ingredients, you introduce more vitamins, minerals, and antioxidants to your meals without having to stress out or pressure yourself.
• Developing a Flexible Mindset: Opening up to try new foods or increasing the range of foods to choose from encourages listening to your body’s cues and letting go of rigid rules about what you “should” or “shouldn’t” eat.
• Reconnecting with Joy: Food is not just fuel—it’s community, comfort, connection, and culture. Trying new foods can reconnect us with the joy of eating and remind us that food is meant to be enjoyed.

Intuitive Eating and Trying New Foods

Intuitive eating encourages you to tune into your body’s natural hunger and fullness signals and honoring cravings and satisfaction without judgment.

If the idea of trying new foods feels intimidating, here are some tips to help you approach it through an intuitive eating lens:

1. Start Small: If you’ve always wanted to try goat cheese, incorporate it as a side dish rather than making it the main part of the meal. This keeps the pressure low and allows you to explore new tastes in a low-stress way.
2. Pair with Familiar Favorites: When introducing something new, pair it with a food you already love. This can make the experience feel less overwhelming and more enjoyable.
3. Practice Curiosity, Not Judgment: Approach new foods with a mindset of curiosity. It’s okay if you don’t love every new food you try! The goal is to explore, not to perfect. Be gentle with yourself and remember that food preferences take time to evolve.
4. Explore Different Cultures: Expanding your palate can also be an opportunity to explore different cultures and cuisines. Consider trying dishes from regions or countries you’ve never eaten from before. It’s a great way to add variety and depth to your meals while learning more about other cultures.
5. Honor Satisfaction: One of the core principles of intuitive eating is honoring your satisfaction. As you try new foods, pay attention to what makes you feel satisfied—not just physically, but mentally and emotionally as well. Food should be enjoyable!

Trying New Foods in Eating Disorder Recovery

Trying new foods in eating disorder recovery can come with feelings of anxiety or fear. Rigid food rules, fear foods, and restrictive behaviors can make it challenging to explore new options. However, incorporating new foods in recovery can be a powerful way to reclaim your relationship with food.

We encourage you to take it at your own pace, honor your body’s signals, and work with a dietitian who understands your unique needs.

Here are a few ways we can work together to support you:

• Gradual Exposure: We can help you build confidence with new foods through a step-by-step approach.
• Non-Diet Guidance: We prioritize weight neutrality and body respect, ensuring that the focus remains on how you feel, not how you look.
• Mindful Eating Practices: Learning how to tune into hunger, fullness, and satisfaction cues is a key part of trying new foods in recovery.

If you’re in recovery or looking to improve your relationship with food, we’re here to support you.

Final Thoughts: The Joy of Exploring New Foods

Trying new foods is about more than just adding variety to your diet. It’s an opportunity to deepen your connection with food, embrace flexibility, and build a positive food and body relationship.

If you’re curious about how intuitive eating or trying new foods can benefit you, we’d love to help you explore your options. At Tap Into Nutrition, we provide compassionate, non-diet nutrition counseling that meets you where you are.

Take the First Step: Book a Free Discovery Call Today

Ready to take the first step toward a more peaceful and joyful relationship with food? Whether you’re in recovery or simply want to explore intuitive eating, we’re here to support you. Book a free discovery call with one of our expert dietitians today, and let’s start the journey together.

Book Your Free Discovery Call

There’s been a stigma against cultural foods in nutrition and diet culture, but we’re pushing for that change. Food is more than just food. It’s community, connection, culture…and so many more things beyond nutrition.

Embracing Cultural Foods

For many of us, cultural foods hold a special place in our hearts. Whether it’s the aroma of spices from a simmering pot of curry or the comforting warmth of a traditional stew passed down through generations, these dishes evoke memories and connect us to our roots. However, embracing cultural foods goes beyond nostalgia—it’s about embracing diversity, our identity, and our communities.

Building Bridges and Fostering Connection

Sharing a meal with loved ones is not just about eating—it’s a shared experience that fosters connection and strengthens bonds. By embracing cultural foods, we open ourselves up to new culinary experiences and opportunities to connect with others in meaningful ways.

Practical Tips for Incorporating Cultural Foods

1. Explore Local Markets: Visit cultural grocery stores and farmer’s markets in your area to explore the range of ingredients and products from around the world.
2. Experiment with Recipes: Don’t be afraid to get creative in the kitchen! Experiment with traditional recipes or put a modern twist on classic dishes to suit your tastes and dietary preferences.
3. Connect with Community: Join cooking classes, cultural festivals, or supper clubs to learn more about different cuisines and connect with others who share your passion for food and culture.

Join Us on a Journey of Discovery

At Tap Into Nutrition, we’re passionate about helping you embrace cultural foods and explore your relationship with food.

Reach out to us!

Contact us today to schedule your free discovery call and let’s start explore foods together! The call is a great chance to get to know us and for us to get to know you. You can learn more about the process or ask any other questions here.

Eating disorder recovery is not easy. It demands resilience, vulnerability, and self-compassion. You’re in charge of your recovery. However, remember that seeking support in eating disorder recovery is a strength, not a weakness.

Why it Matters

Asking for support in eating disorder recovery allows room for you to be human. Recovery can get really difficult and feel long. Part of getting back up after a setback, continuing on when you’re not sure anymore, and celebrating the wins is having a circle you trust. Your circle might include friends, family, dietitians, therapists, support groups, teachers, or other trusted individuals. They offer empathy and remind you that you’re not alone.

What to Consider

• Honesty: Those who love and support you can only help if you’re being real with them. Eating disorder thrive in secrecy, but you can thrive by speaking your truth. Find people who you trust to listen to your honest feelings and thoughts without judgement.
• Boundaries: Friends and family may want the best for you, but may not always be the best choice for professional advice. They may also not always be prepared for some really heavy conversations or may be working through their own issues and problems. Check in and ask before sharing and also lean on professional help when it’s appropriate.
• Be brave: It can be really difficult to share emotions and feel very vulnerable. It can also be terrifying to face all of the feelings that come up in recovery. Take a breath, and remember you can do it even if it’s scary.

What to Say

How to Deal with People Not Being Able to Support You

It’s important to acknowledge that not everyone may fully understand the complexities of eating disorders or be equipped to offer the support you need at the time you need it. If this happens, remember to practice self-compassion. It’s okay to have limitations, and it doesn’t diminish your worth. It’s also an opportunity to explore alternative sources of support. This could include reaching out to a mentor, participating in a support group, or engaging in creative outlets.

If you need more support in eating disorder recovery…

We are here for you! You can book a free discovery call with us here or reach out for more information here.

Eating disorder recovery can feel really isolating at times, but remember you’re not alone in this 💕