In a world saturated with diet trends, wellness influencers, and conflicting nutrition advice, it’s easy to lose touch with what our bodies truly need. Many people carry quiet guilt or confusion around food feelings often rooted in misinformation and societal pressure rather than genuine health needs. These beliefs can shape a person’s sense of worth and wellbeing.
Let’s take a moment to unpack a few common myths, and approach food and health from a place of compassion and balance rather than fear and control.
Myth 1:“Healthy eating” means being strict or perfect.
Rigid food rules can easily turn into shame or self-blame when they’re inevitably broken. True nourishment allows for flexibility. Research shows that flexible eating patterns are associated with better psychological wellbeing and more sustainable health behaviors (Tylka et al., 2015). Our bodies are resilient and thrive when we practice self-trust, not restriction. Emotional and social connection like sharing a meal with friends can be just as nourishing as the food itself.
Myth 2: Certain foods are “bad.”
Labeling foods as “good” or “bad” creates an unhelpful moral narrative around eating. Food has no moral value – it’s simply information and energy. Mindful and intuitive eating approaches encourage a nonjudgmental relationship with food, which has been shown to reduce disordered eating behaviors and body dissatisfaction (Tribole & Resch, 2020). The goal is not perfection it’s peace.
Myth 3: Weight equals health
Health is multi-dimensional. It includes emotional wellbeing, stress management, sleep, movement, and meaningful connection, not just numbers on a scale. The weight-centered model of health overlooks social, psychological, and behavioral factors that contribute to overall wellness (Bacon & Aphramor, 2011). When we focus only on weight, we risk missing the bigger picture: a compassionate, sustainable relationship with our body.
Myth 4: You need to “earn” your food through exercise.
Your body deserves nourishment every day, regardless of how much you moved. Food is fuel and care, not a transaction. Shifting away from exercise as punishment toward movement for joy and vitality supports both physical and emotional wellbeing (Gast et al., 2020).
Reconnecting With Your Body’s Wisdom
At its core, eating well isn’t about following rules it’s about listening. Tuning in to hunger, fullness, and satisfaction can rebuild trust between you and your body. It’s okay if that trust takes time to grow. Start by noticing what feels good, both physically and emotionally, and allow that awareness to guide your choices.
Healing your relationship with food is not about discipline it’s about gentleness. When we approach nourishment from a place of self-respect and curiosity, we create space for real health
to flourish.
Join the Conversation: Webinar November 27th (12–1 p.m. EST)
If this topic resonates with you, I invite you to join us for an upcoming free webinar, Dispelling Myths About Food and Health.
Together, we’ll explore how to move away from diet culture, cultivate body trust, and build a healthier relationship with food grounded in compassion and self-awareness.
Whether you’re a helping professional, someone navigating your own wellness journey, or simply curious about a more mindful approach to health, this hour is for you.
Cost: $10 (Financial Assistance Available)
Registration link: https://rootsinwellness.ca/webinar-series/
Rachel Marriott
Registered Psychotherapist (Qualifying)
References
Bacon, L., &; Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10(9), 1–13. https://doi.org/10.1186/1475-2891-10-9
Gast, J., Madanat, H., & Nielson, A. C. (2020). The relationship between body image, exercise motives, and exercise frequency. Journal of Behavioral Medicine, 43(5), 789–797. https://doi.org/10.1007/s10865-020-00152-4
Tribole, E., &; Resch, E. (2020). Intuitive eating: A revolutionary anti-diet approach (4th ed.). St. Martin’s Essentials.
Tylka, T. L., Calogero, R. M., & Daníelsdóttir, S. (2015). Intuitive eating is connected to positive body image and well-being in adults. Appetite, 91, 166–174. https://doi.org/10.1016/j.appet.2015.04.004
