Gentle Nutrition: How to eat well without falling into the diet mentality
- Laura
- Feb 17
- 3 min read
What is the first thing that comes to your mind when you hear the word "nutrition"? Maybe it's calorie counting, cutting down on sugar, reducing portion sizes, or following a meal plan.
What if I told you that there is a more flexible and compassionate approach to eating well than following restrictive rules? And I'm not talking about those wellness programmes where they promise you won't have to restrict foods or count calories but instead "educate" you to swap pasta for courgette.
Gentle nutrition is all about making balanced food choices that support your health while allowing flexibility and enjoyment.
If you want to feel free to make food choices but have that little voice in your head telling you that you should eat in a certain way, this approach can be a game-changer.
Here's how to approach food in a way that supports your health without falling into the diet mentality.
Focus on what you can add instead of what you should remove. Traditional diets often advise removing carbohydrates and sugar or reducing portion sizes. But this restrictive approach can lead to cravings, guilt, and even bingeing.
A more sustainable approach to eating is shifting your mindset to what you can add to your meal so it's more satisfying and nourishing. For instance:
Instead of having plain rice, you could have half rice, and half quinoa to boost fibre.
Add an extra portion of veggies to your meal for fibre and vitamins.
Include a source of protein like fish, beans, or eggs to keep you fuller longer.
Make balanced food choices without aiming for perfection. Balance doesn't mean every meal needs to be perfect (what's a perfect meal, anyway?!). Instead of stressing over the macros in a single meal, ask yourself: What can I add to my next meal to support my energy and well-being? Here are some ideas:
If you had a lighter breakfast, having a heartier lunch like an avocado and cheese sandwich could keep your energy levels steady.
If your lunch was mainly carbs, you could add more protein and fat to your dinner to help you feel satisfied.
Honour your cravings while adding nourishment. Diet culture often tells us cravings are bad but in reality, they hold valuable information, such as:
What nutrients your body is lacking
What emotions you need to address
That you need more energy
Instead of ignoring cravings or feeling guilty, ask yourself:
❓ “What is my body really asking for?”
❓ “Is there a way to satisfy this craving while also nourishing myself?”
Let go of the ''all-or-nothing'' mentality. Diet mentality has made us believe that certain foods are "good" and others are "bad." This unhealthy mindset only leads to extremes—you eat "healthy" all week, making you feel good about yourself, but if you have a piece of cake or pizza over the weekend, you feel like you've ruined your week, leading to guilt and embarrassment. This is not only exhausting but also unsustainable.
The bottom line: Gentle nutrition is a more balanced and sustainable way to approach food. It's about taking care of your body without punishment. By adding more nutrients instead of removing them, making balanced choices without pressure, and understanding your cravings without guilt, you can eat well without the stress of dieting.
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