Name, where you’re from, and where you’re currently going to school

Hi! My name is Madi, and I am from Essex, Vermont. I am currently a senior nutrition major at the University of Vermont, graduating in May. I will continue my education in the fall at Simmons University in Boston to complete my master’s degree. 

What inspired you to want to pursue a career path as a dietitian?

What inspired me to pursue a career path as a dietician is my combined love for food and health. I always knew I wanted to pursue a healthcare-related profession; I never imagined it could blend with my other passions. When I first entered college, I was originally a biology major, I transferred to the pre-med route, and then I found that UVM offered a nutrition program, and I knew that was exactly what I had been looking for all along. I have always been fascinated by the science behind food, how it relates to the functions within our bodies, and its involvement in our psychological health. 

How did you get interested in intuitive eating and HAES?

Similar to past interns, I was introduced to the concepts of intuitive eating and HAES in the famous Lizzy Pope’s Fundamentals to Nutrition course I took during my Sophomore year at UVM. This approach to eating relies on our bodies’ cues to regulate our eating patterns, and although I had never heard about anything like this, I was instantly intrigued. I had no idea our bodies are so smart and know exactly what we need or want at any given moment to remain in a constant state of homeostasis. This trust in our bodies and our relationship with food can be a hard transition, because it goes against everything we were taught to believe growing up. But once you can gain that trust and find your balance, it can create a sustainable, long-lasting relationship with food.

What do you see yourself doing in your future career as an RD?

In my future career as an RD, I see myself working in nutrition therapy and counseling with a focus on eating disorder treatment. My own lived experience in this area, paired with working with my own RD, gives me a unique perspective and the ability to connect authentically with patients who may feel unheard or invalidated. Beyond clinical work, I also hope to be a part of the greater impact within the dietitian community. Eating disorders are not developed in isolation, but rather shaped by influences all around us, including media, family, culture, and societal pressure. Throughout my career, I hope to engage in education and advocacy that challenges the narratives surrounding food and body image. 

What do you enjoy doing in your free time?

In my free time, I love to cook, run, hike, and travel. Growing up in Vermont, while most of my peers spent the winter months learning to ski and snowboard, I relied on hibernation. Well, that’s not exactly true. I did learn how to ski when I was around ten; however, I moved to Florida the next year, and by the time I moved back to Vermont completely forgotten. Since there are so many cold months in Vermont, outdoor activities can be pretty limited. But, when the weather permits, I love the outdoors and try to spend as many hours as I can in the sun. Whether that means swimming, biking, hiking, running, rock climbing, gardening, or just simply tanning, I am outside!

What are some things that make your heart happy?

Some things that make my heart happy are being around my family, friends, and traveling. Despite only living thirty minutes away from the majority of my family and friends, being a college student who also happens to work doesn’t always grant me the time to drive and see them, at least not as often as I’d like. Typically, my weekends are packed with family dinners, shopping with friends, going out to movies, or even just yapping for many hours. I am a huge social butterfly and love to be around the people I care about; that is what I look forward to the most. Outside of socialization, traveling has become something I have learned to love in recent years. Although my traveling expertise has not been very far, I hope to be fortunate enough throughout my life to see many parts of the world and explore different cultures. The furthest I have been from home so far has been Seattle, where I traveled to last year, but my dream vacation has to be Greece, hands down!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part about the anti-diet/intuitive eating approach to nutrition is the trust in your body. This approach relies on the individual’s ability to read the cues and signals your body sends to your brain to regulate your eating patterns. It is incredibly cool to think about how smart our bodies are at letting us know the exact instance when we are hungry, full, or satisfied with our meals. It builds this sense of confidence in ourselves that our body knows exactly what we need and want in order to maintain happiness and remain healthy. 

I was 18 years old gnawing on raw tofu, spinach, berries, and hard boiled eggs during lunch.

Everyone praised me for being “the healthy one.”

Taking pride in this identity, I posted photo’s of my Tupperware full of colorful foods carefully arranged in rainbow order.

It seems like protein has taken the crown as the newest diet fad and is popping up everywhere. While protein is a great nutrient source, the current trend can be confusing and make you wonder “Am I eating enough protein?” In this article we’re covering:

• What is protein?
• What does protein do in the body?
• How much do you actually need?
• Debunking common protein misconceptions 
• The bottom line when it comes to protein

What is protein?

Protein is one of the three macronutrients that are essential for the human body. It’s a large molecule made up of amino acids, and is essential to allow your body to do all of the amazing tasks it completes everyday. 

Why Do I Always Crave Sugar?

There are many reasons you might find yourself craving something sweet. In this blog post we’ll cover:

• The question of whether or not sugar is addictive
• The impact of sleep on sugar cravings
• How restriction plays a role
• Nighttime sugar cravings: are they a problem?
• Tips to navigate out of control cravings

Let’s start by answering an important question.

Is Sugar Addictive?

Before we dive in, we need to clear one common misconception: is sugar addictive?

Many people say they’re “addicted” to sugar — and that feeling is completely valid. But scientifically, the story is a bit different. You can’t truly be addicted to something your body needs to survive. Glucose, the simplest form of sugar, is the main source of fuel for your brain and every cell in your body.

What often feels like addiction is actually a response to restriction — whether physical or mental. When your body or mind doesn’t know when it’ll get sugar again, it naturally craves it more. It’s a survival mechanism, not a personal failure. Those intense urges for sweets aren’t proof of addiction; they’re your body’s way of protecting you and restoring balance.

For a deeper dive on the concept of sugar addiction, checkout this podcast episode.

Even though sugar isn’t truly addictive, there’s a reason it can feel that way. Here’s what’s really going on:

What is intuitive eating?

Intuitive eating is a strategy of eating that focuses on tuning into your body’s hunger and fullness cues instead of outsourcing to diet rules.

When eating intuitively, it’s important to allow yourself to eat foods that will satisfy your craving at that moment. This could look like a filling meal with carbs, proteins, fats, and fiber, or a snack that satisfies a particular craving. 

What is meal prepping?

Meal prepping is a way to help your future self eat satisfying meals even when you have places to be. People often spend time cooking a few meals that they portion into to-go containers to have on hand for each day of the week. This can be a great way to have convenient meals ready in your fridge that you can take to work, class, or just have already made for times when you don’t feel like cooking.

An Intuitive Approach to Meal Prepping

What if the meals you prepped no longer feel appetizing when it comes time to eat them? 

A way to combine the idea of your own pre-made meals while also having freedom to craft up dishes that satisfy your mood is to prepare components that can be easily combined into meals. It’s like leaving the puzzle pieces laid out for when you’re ready to build the puzzle.

What to Prepare

From a gentle nutrition approach, having a variety of carbs, fats, and proteins ready can help make balanced meals that will keep you full and energized throughout the day. Here are some examples of foods to make/have on hand as meal building blocks.

Carbs/fiber:
Carbs are needed to provide quick sources of energy…some ideas could be

• Cooked grains such as rice, quinoa, and farro
• Pasta
• Bread, tortillas, and crackers
• Granola/oats
• Roasted diced potatoes (I love sweet potatoes tossed in a drizzle of olive oil, salt, pepper, garlic powder, and a sprinkle of cinnamon)
• Roasted veggies like peppers, onions, tomatoes, and zucchini or squash

Proteins:
Protein is essential for various physiological functions and its also a key to add staying power to meals. Easy protein sources could be:

• Cooked chicken breasts
• Meatballs (frozen or homemade)
• Cooked ground meat like turkey, chicken, beef
• Tofu
• Falafel
• Canned beans
• Tuna or chicken salad
• Lunch meat
• Boiled eggs
• Yogurt
• Cottage cheese

Fats:
Fats provide energy, absorb nutrients, and help add satisfaction and flavor to meals. Ideas for fat sources are:

• Hummus
• Avocado
• Creamy or oily dressings/sauces
• Nuts
• Peanut butter
• Cheeses

How to use your ingredients:

So you’ve bought meal components and cooked ingredients to use later on, but now what? Here are some examples of ways you can reuse the same ingredients differently.

Sweet potatoes:  

• Add roasted sweet potatoes into salads or bowls for a sweet carb source
• Top a baked sweet potato with Greek yogurt, berries, and honey for a carb and protein packed breakfast
• Pair a baked sweet potato with a protein source for a quick dinner or lunch idea

Canned beans:

• Combine black beans and rice to make dirty rice, and add ground protein like beef, chicken, or turkey for extra protein and flavor. Top with salsa or guac, use tortilla chips to add a crunch.
• Blend canned chickpeas with olive oil, lemon juice, garlic, Tahini and spices to make a creamy homemade hummus
• Roast chickpeas with olive oil and seasoning to make crispy chickpeas that are a great salad topper or crunchy snack
• Use black beans or refried beans to make bean burritos along with cheese, and veggies if you like. Or, make it a breakfast burrito by adding scrambled eggs!

Tortillas:

• Make wraps for any meal using tortillas as the base
• Cut tortillas into triangles and bake/fry to make tortilla chips. These can be paired with guacamole or salsa for a snack, eaten with a salad or rice bowl for added carbs, and more
• Make a peanut butter banana tortilla roll up for a satisfying and filling snack

Old Vegetables:

You don’t want to let those old veggies go to waste, but how do you use them when they’re past their prime?

• Freeze for later if they’re starting to go bad
• Sauté with oil and save to make veggie egg scrambles, salad toppers, stir-fry, or mix with quinoa for a veggie protein/carb source
• Roast veggies like onions, tomatoes, peppers, garlic and more and blend into a sauce to make a pasta dish

Try it for Yourself!

Keep your meals interesting by changing what varieties of ingredients you buy; get tortillas one week and a loaf of bread the next, or spinach one week and romaine the next. Play around in your kitchen and discover what puzzle pieces you can prepare ahead of time to conveniently and intuitively make satisfying meals that encourage excitement around cooking.

Thanks to my intern Ande for writing this awesome piece!

Name, where you’re from, and where you’re currently going to school

My name is Ande Georges, and I’m from Hampton NH! I am a junior at the University of Vermont studying Nutrition and Food Science with a concentration in dietetics.

What inspired you to want to pursue a career path as a dietitian?

If you ask any of my friends or family, they’ll tell you that I’ve always been a foodie. What started as an appreciation for tasty eats turned into a social media account (@seekingsustenance on Instafram) where I show what I’m cooking up and where I’m eating out. When I was picking where I wanted to go to college, I saw that UVM had a holistic nutrition program which got me thinking about turning my passion for food into a career. As I’ve worked my way through intro classes, I’ve refined my interest in cooking and my own goals as a physically active individual, and saw the connection between nutrition and a happy way of life. Not only was this bridge between hobbies and school refreshing as a student, but the exciting topics I learn about in class made me want to educate my friends and family. This helped me realize I enjoy sharing science based explanations to common nutrition based questions.

How did you get interested in intuitive eating and HAES?

Last spring semester I took a class about Eating Disorders where we explored what they are, how they develop, treatment options, and new discoveries being made in the field. Coming into the class I thought I knew enough about EDs, but I quickly learned there’s a lot more to the story that you wouldn’t know unless you have lived experience or have been instructed about them. It made me realize how crucial it is for any type of healthcare provider to be trained in ED awareness and treatment because you never know how your words can affect others. Because of the eye opening information I learned from this course, I feel very passionate about intuitive eating and its role in my dietetics practices!

What do you see yourself doing in your future career as an RD?

I’m not too sure exactly where I want to end up, but currently some of my interests are disordered eating treatment and pre-natal nutrition! I would love to be an advocate for weight inclusivity in the medical field, so I see myself being in a work environment where my beliefs can positively impact patients seeking nutrition help. I’m excited to learn through this internship experience with Leah if any other areas of dietetics stick out to me as possible career options. Maybe somewhere down the line I’ll go on a side quest and become a food critic just for fun

What do you enjoy doing in your free time?

In my free time I love being active! I enjoy running for fun and for my mental health, and have even completed two half marathons. At home I live very close to the beach and consider the ocean my second home. In the summertime you can find me swimming whenever possible and spending hours with my book in one hand and kombucha in the other. I also love baking and enjoy recreating recipes I see online to share with my loved ones and to satisfy my sweet tooth.

What are some things that make your heart happy?

Trying new restaurants, swimming, going to the movies, my cat Boycat and my puppy Ruby, getting ice cream with my mom, playing jazz on my saxophone, listening and dancing to my favorite music, and painting my nails, just to name a few!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part of the anti-diet/ intuitive eating approach to nutrition is the peace it allows in everyday life. Feeling content with your food choices opens the door to making happier memories that are fueled by tasty meals.

Name, where you’re from, and where you’re currently going to school

Hi! My name is Ella Toner and I am from Milton, Vermont. I am currently a senior at the University of Vermont pursuing a major in Dietetics and a minor in Integrative Health. I am very excited to be working with Leah this semester and to learn more about the application of weight-inclusive nutrition in patient care!

What inspired you to want to pursue a career path as a dietitian?

When I was in 7th grade, I went through a drastic weight-loss period. I was “unexpectedly” losing weight, but this was accompanied by an obsession with eating “healthy” foods, exercising nearly every day, and experiencing severe body dysmorphia. My provider caught the weight loss with the help of my mom and recommended I speak to a dietitian in order to gain it back and return to a healthy weight for my age and height.

After seeing my dietitian, she told me I would need to gain around 40 pounds to be in the proper range for my height. This seemed like an extremely impossible task as a self-conscious 12-year-old. However, my dietitian showed me such compassion and empathy and tailored the experience and my meal plan to what felt right for me. Anytime something seemed too difficult or unrealistic, she adapted the plan and ensured I felt comfortable with the progress. This experience was pivotal for my future and led me to the realization that I wanted to help patients in the same way my dietitian was able to help me at such a scary point in my life.

As I grew older, my interest in nutrition only deepened when I began struggling with chronic stomach issues that had worsened throughout my life. This eventually led to a diagnosis of celiac disease. Navigating the challenges of a chronic illness while trying to maintain balance with food has given me an even greater appreciation for the role dietitians play in improving quality of life. My personal journey with food—first through weight restoration, and later through managing celiac—has fueled my passion to support others who face their own nutrition challenges, whether they’re physical, emotional, or both.

How did you get interested in intuitive eating and HAES?

 This early experience with a dietitian introduced me to the concept of intuitive eating. I learned that there are no such things as “bad” or “good” foods. This helped me heal my unhealthy mindset of avoiding any food I thought wasn’t technically “healthy.”

My first experience with HAES came later when I started my academic career here at UVM. My freshman-year Intro to Nutrition course with Dr. Lizzy introduced me to the idea of weight-inclusive nutrition and the shift we should be making in healthcare. The more I began to hear about reframing conversations surrounding a patient’s health as being more than just their weight, the more I realized I wanted to be a part of this movement.

What do you see yourself doing in your future career as an RD?

 I’m currently interested in clinical or outpatient settings, working with individuals with eating disorders, chronic illnesses, and autoimmune conditions. I am particularly fascinated with maternal and pediatric nutrition and the importance of understanding proper nutrition at crucial moments in life. I hope to bring my patients the same understanding, empathy, confidence, and comfort that was provided to me by my dietitian.

What do you enjoy doing in your free time?

 I really enjoy being outdoors, attending concerts, spending time with loved ones, listening to music, baking, going to the gym, cozying up on the couch with a good movie (or a TV show I’ve seen a hundred times), and playing guitar!

What are some things that make your heart happy?

One of the things that makes my heart very happy is sunsets. I have adored watching sunsets for as long as I can remember. Every night I run to the nearest window and watch the sun go down, snapping pictures along the way.

I have also become very into music—especially live music! I love being in an audience with everyone else who loves the same artist as you. It’s such an amazing feeling to feel connected to so many people all at once. Hearing your favorite artist live brings a whole new experience to the music you already love. I also love the anticipation and excitement that comes with it!

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

 I love that this approach is very welcoming to all. It encourages a positive environment filled with inclusivity, belonging, and healing. I think it is a very realistic approach to an individual’s nutrition needs and can be a truly beneficial tool for healing disordered eating behaviors.

My RD friend Tory Stroker recently told me she misses getting meal ideas from me.

Now that I’m no longer on Instagram, I don’t share as much about my day-to-day life which means I don’t casually share about what food/ meals I’m currently into.

So if you’re looking for some intuitive eating meal ideas from a non-diet, intuitive eating RD, here are 4 things I’ve been into as of lately:

Intuitive eating meal ideas

1. White bean salad/ dip

My friend introduced me to this loose recipe while I was visiting with her in Maine this summer.

I say “loose recipe” because there’s lots of room to edit what you add here.

I think she said she originally found the recipe on Instagram, but has adapted it to make her own.

The contents of the salad/ dip:

• white beans
• chickpeas
• 1 seeded chopped Jalapeno
• scallions or red onion (or both)
• corn (I use TJS frozen corn, thawed)
• feta or cojita cheese, crumbled

The dressing:

• 2 tbsp olive oil
• zest and juice of 2ish limes
• 3 cloves garlic, crushed
• 1 tbsp white wine vinegar
• 2 tsp honey or agave
• 1 tsp yellow miso paste
• 2/3 cup fresh cilantro leaves, roughly chopped
• salt + pepper

Directions: Toss the contents in a large bowl. In a separate bowl, make the dressing then toss the contents in the dressing.

I’ve been enjoying this dip/ salad with corn chips as a snack. Or, to turn it more into a meal, try making tostadas— smash an avocado on a crispy corn tortilla, then serve with a big scoop of the dip.

When I was in Maine, we had the dip over a bed of arugula with toasted challah bread and it was delicious.

2. Scalliion soy saucey egg over rice with spicy chilli oil

I’ve been rocking this meal for a few years now and it doesn’t disappoint.

For step by step on how to make it, click here.

The only change I’ve made as of recently is the addition of a simple cucumber salad.

I use my fancy mandolin to slice a cucumber, but a good old fashion knife works great too.

Then I make a little sauce for the cucumber salad consisting of some combination of soy sauce, honey, rice wine vinegar, chili oil, and sometimes miso paste and sesame seeds. I toss the cukes in a container with the dressing and shake it all up. Adding this to the rice bowl adds a satisfying fresh, crunchy component to the bowl— so good!

3. “Everything salad” with creamy balsamic

I learned this one from a friends mom years ago (shoutout Robyn!)

There are no rules about what goes in an “everything salad” but in my mind, a few components are necessary for a proper “everything salad”

• Finely chopped romaine
• Feta
• A grain (I do quinoa)
• A nut or seed (I did walnuts here, but I’ve done sunflower seeds in the past)
• A few fresh components ( here I did cuke, tomato, and thawed frozen corn. Carrots or bell peppers would work great, too).
• A creamy balsamic dressing.

For the creamy balsamic dressing, I start with a little bit (tablespoon) of mayo or full-fat Greek yogurt. Then I add balsamic vinegar and olive oil while stirring until I like the consistency. I’ll also add a little honey, garlic powder or fresh garlic, and tiny bit of Dijon mustard. I don’t measure anything, but if you Google “creamy balsamic,” you’ll find a more exact recipe. This one looks good to me!

You could top this salad with grilled or crispy chicken or tofu and serve with crusty bread and butter to add more heft making it a great intuitive eating meal idea.

4. Stone Fruit Salad with mozzarella or Burrata and balsamic glaze

I’ve been buying Burrata from Costco (amazing deal!) and its inspired these yummy stone fruit salads.

Slice peaches, nectarines, cherries, and/ or tomatoes.

Arrange lightly dressed (olive oil + lemon juice) arugula on a plate or shallow bowl.

Lay the fruit on top, then break apart Burrata and disperse it in globs.

Finish with drizzle of balsamic glaze, torn fresh basil, and toasted nuts (pistachio or pine nuts work great).

Eat straight up along side a carby meal (I love this with a simple pesto pasta) or serve with crusty bread/ crackers as an appetizer.

Always remember, the most important thing is feeding yourself adequately. Your intuitive eating meal ideas don’t have to be photo-worthy. You’re allowed to eat takeout or frozen pre-prepared meals— I do all the time, they just aren’t pictured here.

If you’re in a cooking rut, I hope this can provide you some inspo!

This blog post was written by my intern, Emma. Without further ado, take it away, Emma!

Diet Culture In College

When you think about the “college experience,” you might picture parties with friends, late-night study sessions, and dining hall lunches. But beneath the hustle and bustle, there’s often an unspoken pressure that many students face: the influence of diet culture in College. 

“Going Out” Culture

One of the most alarming examples of this is the normalization of not eating before going out. Whether the goal is to “look skinnier” in a certain outfit or to get drunk faster, this practice can be extremely dangerous. Drinking on an empty stomach increases the risk of alcohol poisoning, blackouts, and other serious health consequences. Still, in many social circles, there’s a palpable pressure to follow suit, making it even harder for students to listen to their own needs. 

The Freshman 15

Another common anxiety in college is the fear of the “Freshman 15,” something I’m sure all students have heard about from older relatives. Many find themselves comparing their eating and exercise habits with roommates or friends, often casually joking about weight gain. 

These seemingly harmless comments actually perpetuate weight stigma and contribute to a culture where bodies are judged and scrutinized rather than respected and celebrated. For most students, going to college also means major changes in eating and movement patterns — from adjusting to dining hall food, to losing access to familiar grocery stores, to no longer having structured high school sports practices. 

On top of that, the demands of college life can make it hard to find time to move your body in ways that feel good. These lifestyle shifts can have a real impact on students’ mental wellbeing, often influencing how they view and feel about their own bodies. 

Ozempic “Humor” 

In today’s social climate, especially with the rise of weight loss drugs like Ozempic, jokes about wanting to be thinner have only intensified. It’s not unusual to overhear conversations about wishing to be on Ozempic or viewing it as a “solution” to all problems. 

While it’s crucial to respect individual autonomy and personal health choices, it’s equally important to have honest conversations about the side effects, medication interactions, and deeper underlying disordered relationship with food.

Moreover, framing weight as something that needs to be “fixed” reinforces harmful stereotypes and overlooks the reality that health is not determined by size. 

Glamorizing Restriction

On campus, it’s also common to hear things like, “I’ve only had a coffee today,” or “I didn’t eat dinner.” These patterns — skipping meals, ignoring hunger cues are not only normalized, but often praised. 

Combined with the drinking culture, where “saving up” calories for alcohol is casually accepted, it becomes clear that disordered eating habits are woven into the fabric of college life. 

Social Media in College

Social media plays a massive role here, too. Platforms like TikTok and Instagram amplify these messages, promoting the latest body trends, “what I eat in a day” videos, and unrealistic fitness goals. It’s easy to forget that what we see online is often a highlight reel, not the whole picture. 

Still, the pressure to conform to diets, body standards, and “wellness” trends can feel overwhelming especially for developing young minds. 

The Big Life Transition 

Then there’s the transition itself: leaving home, starting college, managing a heavy workload, and meeting new friends. Times of major change often bring up anxiety, and for many people, coping mechanisms can turn into disordered behaviors. Finding comfort in being “healthy” or strictly “fit” can quickly spiral into something harmful when it becomes an identity or a way to manage stress.

Wrap-up

Diet culture thrives in environments of uncertainty, pressure, and comparison — all things that are, unfortunately, often present during the college years. Recognizing these patterns is the first step toward creating a culture that supports true well-being, one that values self-care, flexibility, and respect for all bodies. College should be about learning, growing, and finding your place in the world — not about shrinking yourself to fit in.

This blog post was written by my intern, Natalie. Without further ado, take it away, Natalie!

Why You Hate Your Body

Where Body Image Issues Come From— A Look Through Time

1980s-2000s

Discussion and Wrap-Up

Intro To Weight Stigma

In a world too often preoccupied with dieting and body size, weight stigma reverberates throughout almost every area of life. It plays a major role in how we relate to food, our bodies, and our overall wellbeing.

Weight stigma is discrimination or bias against people based on their body size, and it fuels harmful cycles, shame related to appearance, and disordered eating. From doctor’s offices to social media, weight stigma shows up in ways that make it harder to trust our bodies and practice intuitive eating.

In this blog post, we’ll cover:

• What is weight stigma
• Where weight stigma comes from
• How weight stigma harms people
• What we can do to foster a more compassionate, weight-inclusive approach to health and wellbeing.

What is Weight Stigma?

Weight stigma refers to any discriminatory actions or ideals targeted towards people based on their weight or body size. It’s rooted in weight bias, which are the negative ideologies associated with people in larger bodies. This often reinforces harmful assumptions, like the idea that weight is correlated with laziness or a lack of willpower. These incorrect judgments can lead to social exclusion and unequal treatment in areas like work, healthcare, and day-to-day life (Source, CW Mention of Obesity*)

Weight stigma can show up in the form of implicit or explicit biases. Implicit biases are the subtle, often unconscious beliefs people may not realize they have, while explicit biases are more obvious, like public shaming or exclusion. Weight stigma is also reinforced by environments that fail to accommodate people in larger bodies, such as narrow airline seats or limited clothing options.

What is the prevalence of weight stigma? 

Weight stigma shows up in many corners of life, from the workplace to personal relationships, education, and healthcare. According to the American Psychological Association, over 40% of US adults report facing weight stigma at some point in their lives.

Despite its widespread impact, weight stigma lacks the same level of social or legal protections as other forms of discrimination. It’s not formally recognized as an “ism,” which can make it even harder for those affected to seek justice or support.

How does weight stigma show up?

Weight stigma creeps into nearly every area of life — workplace, relationships, schools, healthcare, and media — reinforcing the harmful belief that people in smaller bodies are more worthy, capable, or deserving of respect.

In the workplace, people in larger bodies are less likely to be hired for customer-serving positions, paid less, and more frequently disciplined or terminated (Source, CW Mention of Obesity*). These biases uphold a system that rewards certain body types while penalizing others, often without considering the wider range of factors that influence someone’s successes or challenges in their career.

Weight stigma also manifests in personal relationships. Close family members and romantic partners are unfortunately the most common source of stigmatizing comments, which can feel incredibly hurtful and isolating. This can deeply affect self-esteem and overall emotional wellbeing, especially when it comes from the people we love most.

Schools are another breeding ground for weight stigma, where weight and body size are some of the most common targets for bullying. Even educators can unintentionally perpetuate harm by spreading weight-normative messages, like the idea that only certain body types are “healthy” or valid. This can leave children feeling excluded and ashamed.

In healthcare, weight stigma can have life-threatening consequences. Instead of receiving proper care for concerns, people in larger bodies are often dismissed with a prescription to “just lose weight.” Shockingly, 66% of those who experience weight stigma have encountered it from physicians themselves (Fulton & Srinivasan, 2021). This bias leads to delayed diagnoses, mistrust in medical providers, and poor health outcomes.

Media reinforces weight stigma by over-representing characters in smaller bodies while portraying characters in larger bodies as “wacky” sidekicks, punchlines, or villains, for example:

Diet culture profits from this, often pushing the harmful (and false) narrative that weight is entirely within individual control. In reality, body size is the result of a complex mix of genetic, environmental, social, and cultural factors — none of which determines a person’s worth.

How does weight stigma harm people?

Weight stigma negatively affects our mental and emotional well-being, physical health, and social experiences.

Experiencing weight stigma can lead to low self-esteem, body dissatisfaction, and a higher risk for depression and anxiety. Individuals who are stigmatized for their weight may internalize negative messages reinforcing feelings of shame, self-doubt, and social isolation.

Contrary to the belief that shaming people about their weight motivates them, weight stigma actually contributes to worse health outcomes. It can lead to disordered eating behaviors, increased stress, and a negative relationship with exercise.

Research shows that weight stigma itself rather than body size can contribute to poor health outcomes. The chronic stress caused by weight-based discrimination leads to increased cortisol levels, which are linked to inflammation, metabolic dysfunction, and a higher risk of conditions like cardiovascular disease (Vadiveloo & Mattei, 2017). This suggests that the stigma surrounding weight, rather than weight itself, may be a significant factor in negative health outcomes, further underscoring the harm of weight-based bias in healthcare and society.

Additionally, individuals who experience weight stigma may delay or avoid seeking medical care due to fear of judgment, resulting in worsened health outcomes. Even once a larger-bodied person takes the brave step of going to the doctor and facing potential judgment, they are often given worse medical care because of weight stigma.

For example, a person in smaller body who goes to the doctor for knee pain might be prescribed physical therapy, steroid shots, and other evidenced-based treatments. Whereas, a person in a larger body might be shrugged off and told to lose weight, which is not an supportive recommendation.

Weight stigma extends beyond the individual, leading to discrimination and social isolation. People in larger bodies often face exclusion in professional, educational, and social settings, which can significantly impact opportunities and overall quality of life.

Where does weight stigma come from?

Weight stigma is deeply ingrained in society and stems from multiple sources.

1. Media— showing unrealistic beauty standards and lack of body diversity reinforce harmful stereotypes.
2. Social and physical environments— the way society is structured, from seating to fashion to workplace expectations, often marginalizes people in larger bodies.
3. Cultural misunderstandings about health— the misconception that weight equates to health leads to biases in both medical and social settings. 
4. Internalized bias— people who grow up exposed to weight stigma may internalize these beliefs, perpetuating cycles of self-judgment and discrimination.
5. Racist roots of weight stigma— anti-fat bias is rooted in racism, as thinness was historically linked to whiteness and superiority, while larger bodies (especially Black and Indigenous bodies) were stigmatized.
6. Finally, healthcare practices, weight-centric models of healthcare contribute to stigma by focusing on weight rather than overall well-being.

What can we do to combat weight stigma?

Challenging weight stigma requires action on both individual and systemic levels. Here are a few ways we can work toward change:

1. Advocate for Change: Support policies that promote inclusivity in public spaces, such as accessible seating and size-inclusive clothing options.
2. Healthcare Training: Educate healthcare professionals on weight-neutral care, emphasizing that health is not determined by body size.
3. Use Inclusive Language: Avoid shameful or guilt-inducing language when discussing weight and health. Promote non-stigmatizing language in healthcare, schools, and public discourse.
4. Encourage Body Diversity: Advocate for diverse body representation in media, marketing, and clothing stores to normalize and celebrate all body sizes.
5. Promote Education and Awareness: Schools and healthcare systems can incorporate weight inclusivity and education to challenge harmful biases and stereotypes.
6. Emphasize Weight Neutrality: Shift the focus from weight loss to overall well-being, recognizing that a person can be healthy in many different body sizes.

Final Thoughts

Weight stigma is a deeply ingrained issue that impacts nearly every aspect of life, from healthcare and employment to self-esteem and overall well-being. But change is possible and it starts with us. By recognizing the harm weight stigma causes and taking steps to challenge it, we can create a more inclusive and compassionate world. Whether it’s advocating for policy changes, pushing for weight-neutral healthcare, or unlearning our own biases, every action matters. Remember, all bodies are worthy of respect and care—yours included. 

* Obesity can be a stigmatizing word because it send the message that a person’s body size is a disease, which is not true. 

Satisfying Meal Ideas, Not Meal Rules

The following meal ideas are meant to be used as inspiration, but of course, only you know what is satisfying for you. As an intuitive eater, you are the expert of your body, not me. I encourage you to use these ideas as a guide to help inspire you to explore what food combinations make satisfying meals for you.

For each meal, I discuss the gentle nutrition components. In general, for a meal or snack to be satisfying it will contain a combination of carbohydrates, protein, fat, and fiber. Importantly, not every meal has to include all these components. There still are no food rules, and that’s not changing- I promise you. Some nights you might be craving just plain mac ‘n cheese without the broccoli, for example, and that’s a perfectly valid meal! The key is understanding that this meal might not keep you feeling full and satisfied for very long (which is a totally neutral thing– just means you’ll likely need to eat again sooner). In *most* cases, for a meal to feel satisfying and to optimize your energy levels, you’ll want to consider including carbs, protein, fat, and fiber.

And remember, your meals don’t have to be fancy, instagram-worthy masterpieces to be valid. There is nothing wrong with using frozen foods or prepared items in your meals. The most important consideration is having accessible and realistic components on hand so making food for yourself is attainable, not daunting.

1. Sweet potato gnocchi with sautéed spinach, chicken sausage, and grated parmesan

Cook the gnocchi according to the instructions on the back of the bag, sauté some spinach with chicken sausage, and finish with some grated parm cheese. From a gentle nutrition POV, this meal hits all of the macronutrients to keep you feeling energized and satisfied. The sweet potato is a great source of carbs, the chicken sausage provides protein and fat, the parm provides fat, and the spinach offers fiber. Plus, the sweetness from the sweet potato gnocchi contrasts perfectly with the savory flavor of the chicken sausage and parmesan which I personally find very satisfying.

2. Spaghetti, meatballs, green beans

This classic combo is quick, delicious, comforting, and incredibly satisfying. As an Intuitive Eater, you get to ask yourself what you could add to any given meal to increase the satisfaction factor. In this case, the green beans add a fresh flavor that contrasts with the rich spaghetti and meatballs to make this meal more satisfying (you could choose any other veggie that you feel called to here instead). From a Gentle Nutrition perspective, this meal has a mix of carbs from the pasta, protein and fat from the meatballs, and fiber from the tomato sauce and green beans. For an added source of fat and flavor, parmesan cheese is a great topping option for this meal.

3. Soyaki tofu with rice and broccoli

Sart by wrapping your tofu in a clean dish towel and placing it underneath something heavy to drain for about 30 minutes. This helps to release some of the moisture from the tofu so it can become crispier while cooking. Fry the tofu in a pan with some oil until it’s golden brown on both sides then add the sauce until it thickens in the pan, coating the tofu. Cook broccoli via your preferred method (steam, roast, sauté). Microwave the rice, top it with the tofu, broccoli, and extra sauce if you choose. From a gentle nutrition perspective, this meal offers protein from the tofu, carbs from the rice, fiber from the broccoli, and a little fat from the sauce. This meal is relatively low in fat which could result in lower satisfaction- to increase the fat content, you might consider adding some avocado or perhaps some butter mixed in the rice.

4. Frozen pizza & salad

As an Intuitive Eater, you may choose to enjoy pizza on its own, or complement the rich flavors of the pizza with a crunchy, crisp salad. Remember, Intuitive Eating is all about adding foods to increase the satisfaction of your eating experience. This is a super simple meal including all the macronutrients: the pizza has carbs from the crust, protein and fat from the cheese, and the salad offers fiber from the greens.Throw the pizza in the oven, mix the salad up in a bowl, and you’re done! Easiest meal ever.

5. Goat cheese sun-dried tomato ravioli with arugula

Pre-made ravioli is the perfect simple dish to add into your weeknight dinner rotation. There’s so many flavors to choose from, and it’s easy to incorporate fun add-ins to increase the satisfaction factor of your meal. Here, I spruced up this goat cheese and sun-dried tomato ravioli with arugula, goat cheese, and extra sun-dried tomatoes. Considering the elements of Gentle Nutrition, this meal offers carbs from the ravioli, protein and fat from the cheese, and fiber from the arugula and tomatoes. The arugula also adds a nice freshness that contrasts nicely with the rich and creamy ravioli flavors.

6. Burgers

Contrary to diet culture’s claims about burgers being “junk food” or a “cheat meal,” a burger can actually be an excellent, optimized meal! Part of learning to eat intuitively is removing the moral value from food- a burger is not morally inferior to a salad. Both foods provide your body with a variety of micro and macronutrients. From a gentle nutrition perspective, this meal includes carbs from the bun, protein from the burger, fat from the cheese, and fiber from the veggies on the burger. Option to add some fries or a salad on the side, depending on what your body is craving.

7. Mac and cheese, broccoli, chicken sausage

This might come as a surprise, but there is quite literally nothing wrong with enjoying boxed mac and cheese. I personally enjoy this mac and cheese with some broccoli and chicken sausage to complement the cheesy flavor and add some extra protein and fiber. From a Gentle Nutrition point of view, the broccoli adds some fiber and the chicken sausage adds some protein and fat, which gives this meal some more staying power, meaning it will keep you fuller and energized for longer.

8. Mandarin orange chicken, rice, & broccoli

When I used to work at TJ’s, this Mandarin Orange Chicken was one of the best selling items and I definitely understand why. It’s so simple to make and tastes near restaurant quality in my opinion. The chicken (protein) goes perfectly with the rice (carbs) and broccoli (fiber) for an optimized eating experience. Plus, there is some fat from from oils used in the chicken dish which add more staying power and therefore satisfaction to this meal.

9. Chicken shawarma pitas with veggies

Pre-marinated chicken often comes with easy cooking instructions and it’s already perfectly seasoned, which keeps things simple. Sometimes, it can feel intimidating to cook meat at home, so products like this chicken shawarma are a great stepping stone. The chicken shawarma is delicious served in a pita pocket with toppings of your choice. Some of my favorite include: tzatziki sauce, feta cheese, olives, fresh veggies, and tahini. All of the flavors and textures come together beautifully in this meal, and it hits on all of the macronutrients to keep you satisfied. From a gentle nutrition standpoint, this meal is optimized because it includes carbs (the pita), protein (the chicken), fat (the tahini, feta, olives) and fiber (the fresh veggies).

10. Burritos with chips and salsa

Although the bean and cheese burrito is an optimized meal on its own with protein and fiber (from the beans), fat (from the cheese), and carbs (from the tortilla), the chips and salsa can help make this meal feel more satisfying as they add different flavors and textures. Sometimes a meal is optimized from a gentle nutrition standpoint but it’s not actually satisfying until you add something more. When you disregard your satisfaction, you’ll likely leave your eating experience searching for something more, even if you’re full. This is why it can be so helpful to ask yourself: what can I add to this meal to increase my satisfaction?

11. Spinach, egg, and cheese quesadillas

Scramble or fry some eggs, sprinkle cheese on a tortilla, add the eggs and some spinach then seal it all up with another tortilla. Add some oil to a pan and crisp the tortilla on both sides, heating the inside components. Top with hot sauce if you chose and enjoy one of my favorite go-to meals! From a gentle nutrition standpoint, this meal has carbs from the tortilla, protein from the egg and cheese, fat from the cheese and oil, and fiber from the spinach. These save really well in some tinfoil in the fridge if you want to make ahead or store your leftovers.

12. Pesto pasta salad with tomato, mozzarella, and basil

This has been one of my favorite summer dinners for years! All you do is cook some pasta of your choice, add in a generous dollop of pesto, some chopped fresh tomatoes, a little fresh basil if you’d like, and some sliced mozzarella. I also love adding a drizzle of balsamic glaze or a little bit of arugula to complement the fresh and savory flavors of this meal. From a Gentle Nutrition perspective, the pasta offers carbs, the tomatoes offer fiber, the pesto offers fat, and the mozzarella offers protein. Frozen shrimp could be an easy way to add some more protein to this dish, if you’d like.

13. Apple prosciutto grilled cheese with side salad

This meal feels very gourmet but it actually only takes 10 minutes to prepare, which makes it ideal for a quick lunch or weeknight meal. Simply spread butter on your sourdough, add some sliced apples, cheddar cheese, and prosciutto, and cook until golden brown. I love pairing this comforting, rich grilled cheese with a fresh arugula salad for a contrasting flavor combo.This sweet and savory meal is incredibly satisfying because it offers protein and fat from the cheese and prosciutto, carbs from the bread and apple, and fiber from the apple and side salad.

14. Easy chickpea tikka masala

This is an especially comforting meal on a chilly day. All I do is add the simmer sauce to a saucepan with a bit of coconut cream, a can of chickpeas, and a bag of frozen veggies. Once it starts to lightly bubble, I serve it over microwaved jasmine rice. I love keeping frozen veggies on hand because they’re inexpensive and you don’t have to worry about them going bad. From a gentle nutrition perspective, this meal offers carbs from the rice, fat from the coconut cream and sauce, protein from the chickpeas, and fiber from the chickpeas and veggies.

15. Soy Sauce Noodle Stir Fry

Start by heating a pan over medium heat with a bit of oil. Add your tofu and bell pepper, making sure to cut them into similar sizes so they cook evenly. Let them cook for a few minutes, stirring occasionally, until the tofu turns golden and the peppers soften slightly. Then add the Thai wheat noodles to the pan and toss until they separate and warm through. Turn off the heat and drizzle in some soy sauce to taste. Stir everything together, letting the flavors combine. Turn the heat back to low for another two minutes, allowing the sauce to absorb before plating your stir-fry. This simple and flavorful dish provides a balance of nutrients: protein from the tofu, fiber and vitamins from the bell pepper, and energizing carbohydrates from the noodles. This meal is relatively low in fat which can result in less satisfaction in some cases. Some options to bump up the fat content could be: adding a scoop of peanut butter for a creamy sauce experience or topping the dish with roasted nuts. The combination of salty, chewy, and crisp textures makes for an incredibly satisfying experience.

Wrap-up

Remember, eating well doesn’t have to be complicated, time-consuming, or expensive. These Trader Joe’s meal ideas are here to serve as inspiration, but ultimately, the best meals are the ones that work for you—the ones that fit your cravings, schedule, and energy needs.

Whether you’re throwing together a balanced plate or just enjoying a simple comfort meal, know that all meals are valid. Food is meant to nourish and satisfy, not stress you out. So, keep it simple, keep it realistic, and most importantly, keep honoring your hunger in a way that feels good for you! 

Want to go even deeper with this work? Enroll in our mini-course, Aligned Nutrition, to learn digestible, non-diety nutrition science that you can apply to nourish your body from a place of care, not self-control.

Snacks for You, Not Your Instagram Feed

As an intuitive eating dietitian, it goes without saying that I’m a big fan of snacks. What you may not know, is that I used to work at Trader Joe’s and have collected tons of easy and satisfying snack combinations to help honor my hunger. 

These snack ideas are here to offer inspiration, but at the end of the day, only you know what feels best for your body. Intuitive eating is about learning to trust yourself and your body, not following external rules. Think of this as a flexible guide to help you discover snack combinations that leave you feeling satisfied and energized.

From a gentle nutrition perspective, snacks that contain a mix of carbohydrates, protein, fat, and fiber tend to be more filling and provide longer-lasting energy. But that doesn’t mean every snack needs to check all the boxes — there are no rules or formulas here.

Some days, a hunk of chocolate or a bag of chips might hit the spot, and that’s completely valid. Just know that these types of snacks might leave you feeling hungry again sooner, and that’s totally neutral.

If you’re looking for something more substantial, opting for a source of protein or fat in your snack can help you feel fuller for longer.

Lastly, don’t overthink it. Snacks don’t have to be fancy, homemade, or “perfect” to be valid. Prepackaged snacks, frozen items, and convenience foods are all welcome. The goal is to have snack options that are easy, enjoyable, and accessible, so that taking care of your hunger is simple, not stressful.

1. Crackers, cheese, salami, & apples 

I keep this combo at the ready for a little pick-me-up to give me lasting energy when hunger strikes between meals. You could also substitute another meat like prosciutto or switch up the type of cheese and fruit. Cheese and crackers can be a staple snack to keep on hand. In this case, the salami and apples elevates the snack to make it more fun and satisfying. From a gentle nutrition perspective, this snack has carbs (crackers), protein and fat (coming from both the salami and cheese), and some fiber from the apple.

2. Fruit leather + nuts

This is a great snack for when you are on-the-go because it’s easy to just throw in a bag. It offers simple carbs from the fruit leather, which is easily digestible for quick energy, and fat and protein from the nuts, resulting in more sustained energy and fullness.

3. Rice cake with chocolate spread, banana, + milk

When I used to live in the restrictive diet mindset, I told myself that I “liked” rice cakes because they were lower calorie. Now, as an intuitive eater, I’ve found that I genuinely enjoy them as a shelf-stable crunchy snack. Diet culture doesn’t “own” any foods— you’re allowed to reclaim a previously “diety” food if you genuinely enjoy it. This snack has carbs from the rice cake and chocolate spread, fat from the chocolate spread, fiber from the banana, and protein from the milk. I love this sweet, salty, creamy, and crunchy combo for an energizing snack.

4. Walnuts + chocolate chips + milk

This is one of my go-to quick and easy snacks because it is so satisfying and takes zero time to prepare. The protein and fat from the walnuts slows down the absorption of simple carbs from the chocolate chips to stabilize your blood sugar. Adding milk on the side if you choose gives this snack a cold, refreshing element plus an extra protein boost to keep you satisfied longer.

5. Clif bar + nut butter

Despite what diet culture says, granola bars are not a meal replacement. However, they do make for great snacks on busy days. While these bars offer a mix of carbs, protein, and fat all on their own, if you want to stay fuller for longer, you can try dipping your bar in nut butter for a boost of protein and fat. When I’m hiking, this is my personal favorite way to enjoy Clif bars, because I need all of the fuel I can get. The nut butter adds the perfect sweet/savory combo, which I always love.

6. Cut veggies, chips, + dips

I love making a combo of cut up veggies, a salty snack like these chili lime tortilla chips from TJs, and a cooling, satisfying dip like hummus, tzatziki, guacamole, or greek yogurt. This snack offers carbs from the chips, fiber from the veggies, and fat from the dip. Although there’s not much protein in this snack, that’s okay! It just might not keep you satisfied for quite as long. Not all snacks/meals need to be fully optimized.

7. Pre-made smoothies + toast

Smoothies are a favorite snack of mine but sometimes I just don’t feel like taking out the blender and making more dishes, so these pre-made ones are perfect. Since they aren’t very energy-dense,  they won’t keep you full for very long which is why I like to combine them with a piece of buttered toast. This satisfying smoothie and toast snack combo offers protein from the smoothie, carbs from the toast, and fat from the butter. It is another great sweet and salty combo for lasting energy.

8. Easy nachos

Simply pour some chips on a plate, add shredded cheese and beans, and throw it in the microwave/oven and you have nachos. These are delicious on their own, or you can add toppings like salsa/guacamole if you feel like it. This snack hits all of the macronutrients, so it’s a great option for sustained energy. We have the carbs from the chips, protein from the beans and cheese, fat from cheese, and fiber from the salsa and beans.

9. Dolmas + dip

These Dolmas are a longtime favorite of mine, and while they’re delicious on their own, adding a sauce boosts the satisfaction even more. I like to dip them in tzatziki, everything bagel dip, or even just plain greek yogurt. From a gentle nutrition standpoint, this snack offers carbs from the rice in the dolmas, fat from the oil they’re marinated in, and fiber from the grape leaf. The greek yogurt dip also adds some protein for staying power.

10. Toast with cream cheese, cucumber, smoked salmon, + EBTB

Fun toasts make great snacks— cream cheese, smoked salmon, and cucumber is one of my favorite combos. This snack has the perfect balance of fresh, rich, and its optimized for sustained energy. The bread offers carbs, the cream cheese offers protein and fat, the smoked salmon offers protein and fat, and the veggies offers fiber. I love this one!

11. Turkey, crackers, goat cheese, sundried tomato, + honey

This snack combo comes from one of my college roommates and it’s the perfect variety of flavors in every bite. It provides carbs from the crackers, protein from the turkey, and some fat from the goat cheese, plus an extra boost of satisfaction from the honey drizzle. If you love sweet and savory like me, you’ll thank me later for the honey suggestion here:)

12. Waffles, ricotta, canned peaches, chia + honey

Top your toasted waffle with ricotta, peaches, chia seeds, honey, and a sprinkle of salt. The sweet/salty combo always hits. From a place of gentle nutrition, this snack offers all of the macronutrients for a fulfilling snack option. We have carbs from the waffle and peaches, protein and fat from the ricotta and chia seeds, and fiber from the chia seeds and peaches. If you’re not a chia fan, try swapping hemp or flax seeds instead.

13. Yogurt parfait with granola and berries

I like using full-fat greek yogurt as it offers protein and fat combo for lasting energy. I also layer in some granola for carbs and berries for fiber. The creamy yogurt and crunchy granola make for a satisfying combo. Despite what diet culture says, there’s nothing wrong with flavored yogurts. In fact, the burst of sweetness and flavor often adds more satisfaction to the eating experience, and it offers some carbs for extra energy.

14. Popcorn with chocolate covered almonds

This is one of my go-to nighttime snack combos. The salty popcorn pairs well with the sweetness of the chocolatey almonds. Sometimes, I’ll switch this up and use mini peanut butter cups instead of the chocolate covered almonds. This snack offers fiber and some carbs from the popcorn as well as protein, fat, and some carbs from the chocolate covered almonds. 

15. PB+J on an English muffin

This snack feels so nostalgic for me. I personally enjoy toasting my english muffin (though any bread will work here). I also sometimes like a cold glass of milk on the side to contrast the dryness of the PB. From a gentle nutrition perspective, this snack has carbs from the english muffin and some from the jelly too, and protein and fat from the PB, making this an optimized and satisfying snack combo.

16. Overnight oats + trail mix

Separately, overnight oats and trail mix are both fantastic snacks, but together, they make an unbeatably satisfying combo. Trader Joe’s has several overnight oats flavors to choose from and trail mix varieties galore—  you can tinker with them to find your favorite combos. From a gentle nutrition perspective, this snack offers fiber and protein from the oats, and fats, protein, and carbs from the nuts and dried fruit. 

Wrap-up

Remember, contrary to what diet culture preaches, snacks are your friend! Having even a few easy, satisfying snack options on hand will allow you to honor your hunger in a timely manor which helps foster body trust and prevent episodes of binge/ overeating 

Enjoyed these snacks and looking to further your journey with intuitive eating? Take the first steps by downloading our free Intuitive Eating Starter Pack here. Download my FREE Intuitive Eating Starter Pack here.

Name, where you’re from, and where you’re currently going to school

My name is Natalie Kolleeny, I’m from New York, New York, and I’m currently a junior-year dietetics student at the University of Vermont!

What inspired you to want to pursue a career path as a dietitian?

One of my favorite pastimes as a kid – aside from Spongebob, of course – was watching documentaries about rare medical conditions and medical reality shows. I knew I loved learning about medicine and the human body in general, but as I grew older, I wasn’t sure how I wanted to apply these interests professionally. Should I become a doctor? A pharmacist? Perhaps a physical therapist? The options seemed endless, but luckily, I found some clarity during my first year at UVM.

Like many nutrition students here, my story starts with the incredible Dr. Lizzy Pope and her introductory nutrition class. During the class, I quickly realized how naturally dietetics aligns with my two favorite hobbies, food and fitness. But more importantly, I realized that I could blend together these hobbies, my love for science, and my own adverse experiences with food — and then use them to make a positive impact on people’s lives. From then on, I was hooked, and I’m so excited to delve even deeper into the world of dietetics with Leah this semester!

How did you get interested in intuitive eating and HAES?

Like too many of us, my first introduction to nutrition was incredibly misguided. All of my actions and much of the content I consumed were geared towards one goal: to change my body’s appearance. Unsurprisingly, this did not end well for me, and for years, I suffered from debilitating patterns of disordered eating. Food dictated my every thought and action, and I wanted nothing more than to escape it… I do wonder what past Natalie would say if she found out the career I chose. 

My reprieve finally came when I stumbled across a dietitian on YouTube who champions intuitive eating. Learning about things like honoring my hunger and fullness, respecting my physical body, and rejecting diet culture completely turned my world on its head, and for the better. Though it was far from an immediate ‘fix’, opening myself up to eating intuitively allowed me to see the light at the end of the tunnel. Slowly, I learned how to trust myself again, and slowly, eating once again became joyous instead of painful. My journey with intuitive eating and HAES is still ongoing, but I am extremely grateful for what they have brought into my life so far.

What do you see yourself doing in your future career as an RD?

I’m always open to any new ideas that come my way, but what excites me most is working in one-on-one clinical counseling or as part of a treatment team at a hospital. My interest in hospital work is personal — growing up, I watched my dad cycle in and out of hospitals for years, and witnessing his constant fear and exhaustion left a lasting impression on me. If I can offer even one person the knowledge, support, and compassion he needed, it would be incredibly fulfilling.

This desire to support others holistically is also what draws me to nutrition. One thing I love about UVM is how our education goes beyond the science of nutrition to explore the social, psychological, and structural factors that shape our relationships with food. I hope to use this knowledge to truly understand and appreciate each person’s unique experience. Of course, I also want to promote intuitive eating and balance in my practice as much as possible. For many, food satisfies much more than just physical needs — it encompasses culture, creativity, memories, emotion, and more. My own journey with intuitive eating has helped me embrace all of these things while also honoring my health, and I would love to help others do the same.

What do you enjoy doing in your free time?

As I mentioned earlier, the best way to summarize my favorite hobbies would be food and fitness. I’m a huge foodie and it makes my heart sing to try new foods and cuisines, push myself out of my comfort zone by experimenting with cooking, and bake sweets for myself and the people I love. At this point, pictures of my plate probably make up half of my camera roll. 

Movement fills my bucket just as much as food does. Lifting weights would have to be my favorite, but I also enjoy running and the occasional walk or hike. One of the biggest reasons I love exercise is that I feel it keeps me grounded, almost like a form of therapy.

What are some things that make your heart happy?

I LOVE animals, and I’m planning to adopt a dog as soon as I’m able! I also love spending time with my friends and family. My family lives far away, so it’s always such a privilege to be able to see them. Luckily for me, my family is equally as food-obsessed as I am, so a visit home always means lots of warm, cozy meals and cooking or baking with my sister and nephew. 

I also enjoy writing, drawing, and painting, although I haven’t gotten to do much of it since coming to college. Like exercise, I find it super calming and I love experimenting with different media and techniques when I have the time.

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part of the intuitive eating approach is that it encourages people to discover the true satisfaction food can bring. When I finally stepped away from the endless dieting rules being pushed on me, I was able to focus on what I actually needed rather than what some person online said I did. Only then did I find true joy in food — learning my preferences, habits, and emotions played a huge role in transforming that relationship.

Name, where you’re from, and where you’re currently going to school

Hi all! My name is Emma Gear. I am from York, Maine and am currently studying Nutrition and Food Science with a concentration in dietetics at the University of Vermont. 

What inspired you to want to pursue a career path as a dietitian?

I can’t say there was one defining moment that inspired me to pursue dietetics, but there were certainly influences along the way. My Fundamentals of Nutrition class sparked my interest in all things dietetics. While learning about food groups and nutrition math was interesting, what truly captivated me was hearing about intuitive eating, diet culture, and Health at Every Size (HAES). Coming from a small town where these concepts were rarely discussed, it felt groundbreaking—and my little first-year self was immediately inspired! 

In addition to this, I spent my four years of high school doing a lot of running between cross country, winter/spring track, and summer training, I was putting in nearly 50 miles a week as a growing teenager. While I wouldn’t trade my high school running experience for anything, I now realize how valuable proper nutrition guidance would have been—especially for a female athlete doing high levels of exercise. Since I didn’t have that support, I hope to be that person for others someday. 

How did you get interested in intuitive eating and HAES?

I was first introduced to intuitive eating and HAES in my Fundamentals of Nutrition class by Dr. Lizzy Pope. Before then, I had never heard of these concepts, but after I just scraped the surface, I wanted to learn more. I later took a four-week intuitive eating course offered by my university, which was open to anyone. That experience gave me the confidence to start practicing intuitive eating myself and even educate others about it. 

What do you see yourself doing in your future career as an RD?

As an RD, I see myself exploring a wide variety of opportunities. Right now, I’m most interested in either nutrition education or working in a clinical setting. This kind of goes back to wishing I had more proper nutrition education when I was growing up which is such a vital time to prioritize properly fueling your body.  

What do you enjoy doing in your free time?

In my free time, I enjoy running, skiing, crafting, and sending my Nana cards. When I’m home for the summer, I spend most of my time swimming and boating, which has always been a favorite pastime of mine. I’m also raising a service dog in training, which keeps me busy! I’ve done this once before, and after having to say goodbye to my first pup, I told myself I’d never do it again… yet here I am! Despite the challenges, I truly love it—it’s such rewarding work. All these things also work as great stress relievers for me, which really comes in handy as a college student! 

What are some things that make your heart happy?

All of the hobbies I’ve mentioned bring me joy, but above all, I find happiness in spending time with the people (and pets) I love. I prioritize my friends and family because they are such an important pillar in my life. And, of course, good food makes me really happy—there’s nothing better to me than sharing a great meal with the people who matter most. 

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part of the anti-diet and intuitive eating approach to nutrition is how inclusive it is. In today’s world, we’re constantly bombarded with messages from social media, peers, and even family members about what we “should” be doing with our health and eating patterns. Intuitive eating allows us to tune all that out and instead tune into our own bodies. By doing so, we can discover what works best for us as individuals and ultimately feel our happiest and most comfortable. 

What is Binge Eating?

If you’ve been asking yourself, “Why do I struggle with binge eating?” you’re not alone. Binge eating is characterized by compulsively eating a large quantity of food in a short time, often to the point of getting very uncomfortable or even sick. Binges are typically accompanied by feelings of guilt, shame, and regret. 

Some people don’t resonate with the term “binge eating” because it might feel too clinical or severe. This is why I often replace the term binge eating with “eating past the point of comfortable fullness.” I find this way of describing episodes of overeating much more objective, as oftentimes, clients get hung up on whether or not their behaviors qualify as a binge.

To me, as an intuitive eating dietitian, I’m not so concerned with the technicalities as to whether or not you’re experiencing a binge based on the clinical definition. The bottom line is, if you’re eating to the point of feeling uncomfortable and it’s impacting the quality of your life, you deserve support and resources for healing.

So, for the rest of this blog post, know that when I say “binge eating” I’m talking about any experience where you’re eating to the point of feeling physically uncomfortable in your body. 

In this blog post, we’ll talk about:

• Who is affected by binge eating
• Food scarcity (perceived & real)
• Restriction (physical & mental)
• The Hunger/ fullness pendulum
• Issues Identifying fullness cues
• When food tastes too good to stop
• Emotional eating
• The clean plate club
• 7 tips to combat binge eating

Who is Affected by Binge Eating? 

Binge eating can affect anyone, but it is especially prevalent in young women and folks in larger bodies, as these groups tend to face additional societal pressure to manipulate their body size perpetuating the binge/ restrict cycle. 

It’s also common among people who have type 1 and type 2 diabetes, which may be due to the pressure that comes with constant food monitoring. 

Growing up in a household where you were criticized for your food choices, having family members who experience binge eating, and having a history of dieting are all risk factors for developing binge eating.

Why Do You Struggle With Binge Eating? 7 Common Causes

There are several different causes of binge eating, but for the sake of this post, we’ll go through the 7 most common causes I see when working with clients in my private practice including: food scarcity, restriction, primal hunger, difficulty identifying fullness cues, The Sadness of Saying Enough, Emotional Eating, and the “Clean Plate Club.”  

Let’s comb through these one by one

Food Scarcity

Binge eating can be caused by having a history of limited food access, or food scarcity.

Food scarcity can be “true” food scarcity or perceived. “True” food scarcity is when your access to food is limited due to financial constraints or physical access. 

Perceived food scarcity is when you have financial and physical access to ample food, but your brain perceives that food is scarce due to self-imposed food rules or diet plans.

Whether it’s real or true or perceived food scarcity, in times where food is scarce, your body’s natural instinct is to eat large quantities of energy-dense (aka calorie-dense) foods. This human instinct can often lead to binges  when available to store nutrients for the next period of “fasting” (aka, dieting). This may result in feeling uncomfortably full, along with guilt and shame.

Restriction

Having a history of restriction– in the form of diets or “lifestyle plans” – can lead to The Last Supper Mentality, a phenomenon where you eat a lot of food (binge) because your body feels like another diet is around the corner. 

It’s common for binges it occur before starting a diet, since your body knows it’s the last opportunity  you’ll allow yourself to eat what you crave.

Restriction can be physical or mental. Physical restriction looks like actually limiting your access to certain foods (i.e not keeping ice cream, cookies, chips, in the house because they are off limits)/

Mental restriction, often a remnant that lingers even when lifting physical restriction, it when you give yourself access to all foods, but you place certain stipulations or rules around eating that food (i.e I can have ice cream in the house but I’m only allowed to have a single spoonful).

Both physical and mental restriction can result in the desire to rebel, resulting in a binge.

Getting Too Hungry

Diet culture promotes this idea that it’s a good thing to get as hungry as possible, but this isn’t true. If you wait until you’re ravenous to start eating, it’s more likely– almost guaranteed–  you’ll overeat and become too full. 

The way hunger and fullness works can be visualized by imagining a pendulum; If you pull the pendulum too far  in the direction of hunger, it’s your body’s natural compensatory response to swing equally in the opposite direction, landing you in a state of being  too full. 

Plus, when you’re so hungry, it’s common to eat quickly in order to satisfy that feeling. Eating rapidly can lead you to miss your fullness cues and eat past comfortable fullness.

Difficulty Identifying Fullness Cues 

If you’ve been outsourcing your eating decisions to exterior metrics – calorie tracking apps, diets, and other rules– it’s likely that you’re out of practice connecting with your body’s cues. This can result in overeating or binging because you’re not able to decipher your body’s signals, so you don’t know how to respond accordingly.

Food Tastes Too Good to Stop

Sometimes, when we’re eating, the experience can be so pleasurable that we don’t want it to end. Even when your body signals to you that you’re full, it can be hard to put the fork down because you’re enjoying the tastes and textures so much.

This situation, coined “The Sadness of Saying Enough,” by Elyse Resch, presents two options. The first option is to continue eating, because you don’t want to experience the sadness of stopping. The second option is to stop when you reach comfortable fullness, feel the momentary sadness, and let it pass.

In either scenario, you’ll have to go through some degree of discomfort. In the first scenario, the discomfort of overeating will likely last the rest of the day, and maybe even into the next morning, in the case of a food hangover. But, in the second scenario, the discomfort of feeling the sadness that comes with stopping, will likely only last a few minutes before passing.

If you’re not practiced at sitting with the sadness that comes with stopping, it’s likely that you’ll continuously choose option 1; eating past comfortable fullness or binge eating.

Emotional Eating 

When we want to continue eating, but we’re no longer hungry, we have to ask ourselves, ”what other need am I trying to get met through this food?” There is nothing wrong with emotional eating– food is inherently emotional. But, if we try to use food as our sole coping tool, we’ll likely end up overeating as there are  many needs– connection, novelty, intellectual stimulation–  that food can’t fulfill on it’s own.

Clean Plate Club 

If your parents ever told you to be part of the “Clean Plate Club” at dinner when you couldn’t finish a meal, this could cause overeating later in life. Growing up in a household that enforced this rule can result in a betrayal of our bodies’ fullness cues. Trying to reduce food waste is a great goal, but it can lead to disconnection with body cues resulting in eating past comfortable fullness.

What is Weight Cycling? 

Weight cycling refers to the repeated gaining and losing of weight, usually connected to chronic dieting. It is also known as “yo-yo dieting” and there are several associated risk factors

Why does Weight Cycling Happen?

Weight cycling is often due to restrictive diets that cause short term weight loss, followed by eventual weight regain once the diet is over. Typically, with weight cycling, folks regain more weight than they initially lost.

Strict diets can feel unsatisfying because you’re depriving yourself of certain foods. This lack of fulfillment can cause binges once the diet has ended in order to satisfy the craving, which contributes to weight regain. 

Moreover, our bodies are wired to maintain a certain set-point range. Dropping below this range through dieting signals danger to the brain, and the body’s natural instinct is to restore to its homeostatic point.

Once the weight is back on, it’s common to turn to another diet to attempt  weight loss once again. Thus, the cycle of dieting and weight fluctuation continues.

Who is Affected by Weight Cycling?

Weight cycling is estimated to impact 20-35% of men and 20-55% of women. 

This phenomenon impacts people of all body types, not just folks in larger bodies. While adults are primarily affected, the prevalence of weight cycling in younger generations has increased, likely due to the rise of diet culture promotion on social media.

How Does Weight Cycling Impact Physical Health?

Weight cycling is linked to a variety of cardiovascular issues because of the strain fluctuating weight has on the heart. Rapid fluctuations in body weight damage blood vessels as they attempt to keep up with the sudden changes, increasing the risk for hypertension, cardiovascular disease, and chronic inflammation. 

Moreover, rapid weight loss can lead to muscle catabolism– the breakdown of muscle tissue for energy in times of calorie deficit. The heart is a muscle, which means it’s also subject to atrophy in this catabolic state.

Not only does weight cycling lead to cardiovascular damage, but it’s also an independent risk factor for diabetes.  The quick shifts in body weight are difficult for hormones– like insulin– to keep up with, in turn negatively impacting metabolic processes. This can lead to insulin resistance, poor blood sugar control, and if left unchecked, diabetes. 

In addition, periods of binge eating– connected to weight cycling– result in massive fluctuations of glucose in the bloodstream. It can be difficult for our insulin to handle these big influxes of carbs, which is another reason why weight cycling leads to worse blood sugar control.

How Does Weight Cycling Impact One’s Mental Health?

Weight cycling also has negative impacts on one’s mental health, connected to the mainstream diet culture messaging that idolizes thin bodies.

Those who experience weight cycling are more likely to have a negative body image and view their inability to keep the weight off as a moral failing. 

Plus, receiving compliments from friends or family when you have lost weight makes it that much more painful when you inevitably regain the weight. This reinforces the idea that being in a larger body is less desirable than a smaller body (which of course, isn’t true). 

It’s no wonder that people who have engaged in weight cycling have higher rates of depression and anxiety. It can be discouraging and frustrating to continue to regain weight after working so hard to try and lose it. This mentality traps you in the diet culture of weight-cycling while being detrimental to your physical and mental health.

How to Stop Weight Cylcing

Intuitive eating is the answer to end weight cycling. It features 10 principles focusing on rejecting diet culture and embracing your body, and is strongly associated with positive physical and mental health outcomes.

Research shows that Intuitive eating leads to better blood sugar control, decreased risk for cardiovascular disease, and higher rates of body satisfaction.

Intuitive eating teaches you to listen to your hunger cues and honor your cravings, leading to reduced binges and increased body cue connection. IE also helps you maintain a stable weight– your set weight which is associated with better health outcomes compared to weight cycling.

Intuitive eating is a path out of the harmful binge/ restrict, weight loss/ weight re-gain cycle that diets typically cause.

Ready to break free from diet culture and reshape your relationship with food in a way that best supports your health? Take the first steps by downloading our free Intuitive Eating Starter Pack here. Download my FREE Intuitive Eating Starter Pack here.

Introduction

Diet culture has existed for hundreds of years and it continues to shapeshift, taking the form of many “fads,”

Social media has become a major vector for the spread of diet culture ideology through influencers, targeted ads, and paid promotions. It’s easy to get sucked down the rabbit hole of comparing yourself to others online, and tempting to subscribe to what’s being advertised, even if you know on some level that diet’s don’t work.

In this blog, we’ll explore five current, trending diet culture fads seen on social media.

1. The Carnivore Diet

What is it?  

This diet features a high consumption of fats and proteins and low carbohydrate intake. People on this diet often eat large amounts of meat and fish while avoiding fruits, vegetables, and grains. It is quite restrictive, aiming to limit sugar and carb intake to initiate ketosis. For some, it stems from the desire to reconnect with the way our ancestors ate and the belief that high carbohydrate diets are the reason for chronic disease in our modern society. 

Who is the target audience? 

This diet is often being promoted by fitness influencers on social media as a way to increase their protein intake.The target audience seems to be people who workout often and are seeking a lifestyle change to improve their progress at the gym. On social media, it seems that men and women in their twenties seem to be interacting with this diet the most.

Is it bogus or not?

This diet lacks fiber and micronutrients found in fruits, vegetables, and grains. Plus, since it limits carbohydrates, it does not appropriately fuel your brain. Diets that eliminate entire food groups, like this one, often result in binge eating due to the nature of restriction and deprivation.

Our ancestors did eat meat, but they were also foragers who ate berries and plants to create a well rounded diet. Moreover, our ancestors had to spend most of their waking hours acquiring and digesting food. Whereas our modern food system allows us access to quick energy (such as from carbs) which frees up more time for us to focus on other pursuits.

Overall, the carnivore diet is unsustainable and ultimately not necessary to gain more strength at the gym. Plus, as an intuitive eater, lifting more weight will naturally prompt your body to crave more protein from both plant and animal sources–  it’s not something you have to micromanage.

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2.Healthifying “bad foods”

What is it?                       

Have you ever seen someone post a video about how delicious avocado brownies are? How about ice cream made of cottage cheese? This trend of “healthifying” foods that are perceived as “bad” is common among lifestyle influencers on social media. They post recipes for “treats,” such as cake, cookies, fudge etc, but substitute ingredients to reduce the amount of sugar, increase protein, and/or reduce fat. Painting the “healthified” version of conventionally decadent foods as morally superior is a hallmark of this diet fad.

Who is the target audience?

On social media, it is often female fitness influences who post these recipes. They typically describe how tasty the modified recipe is and how it is helping them achieve their macronutrient goals. It seems that the target audience is other women who attend the gym often or may be looking to lose weight. However, this fad impacts other demographics who are trying to be “good” when it comes to eating. (Spoiler alert: healthifying foods does not make you “good.”)

Is it bogus or not?

If you truly enjoy eating chocolate mousse made with tofu, that is completely okay. Theres a difference between choosing a “helathified” option because you genuinely enjoy it versus choosing it because you feel like you have to in order to be “good” – intention is everything in these situations.  

Let’s be honest, healthified recipes are often not as satisfying as the real thing. This is a slippery slope and may lead to binging later to fulfill your craving. When you want a certain food, give yourself permission to eat that food. Desiring decadent food is not immoral. If you find yourself feeling anxious about eating play foods unless they are “healthified” this may be a sign of disordered eating.

This graphic captures what can happen when we try to substitute our actual craving for a “healthified” alternative– we can end up eating more food than we would have if we just honored our craving in the first place.

3. Bone Broth

What is it? 

Bone broth is a savory liquid made from boiling animal bones with connective tissue, meat, and vegetables in water. It’s known for being a good source of protein and collagen. On social media, it has been popularized by content creators who drink it multiple times a day to promote gut health. These influencers claim that it improves their acne, boosts energy levels, and reduces sugar cravings. The Bone Broth Diet exists as well– while on this diet, someone may be consuming up to six cups of bone broth a day.

Who is the target audience?

Bone broth has been promoted by everyone from celebrities to college students. Gwenyth Paltrow famously discussed what she eats in a day, saying that bone broth is often her entire lunch. There’s also “bone broth girl” on TikTok, a college student who posted videos of her highly rigorous daily routine with little sleep and food, but plenty of bone broth.

Both of these individuals are promoting bone broth as a substantial meal and essential part of their diet, but it is not accessible for everyone. Bone broth is relatively expensive and since it is not very energy-dense, it’s not a realistic staple for the average American. Therefore, the bone broth fad is mostly targeted at communities that can afford it, or high income households.

Is it bogus or not?

Bone broth does have various benefits.The high amount of collagen supports bone health, and the gelatin maintains gut health by strengthening the intestinal wall. However, the benefits of bone broth are often way over sensationalized by the media– there is no one magic food that will cure your health or give you your dream body.

Bone broth should not be used as a meal substitute because it does not have enough calories to be a sustaining and fulfilling meal. Sure, it can be an addition to a meal if you enjoy the taste, but it is not necessary to drink in order to meet your nutrient needs. 

When it comes to nutrition, the most important consideration is adequacy. It doesn’t matter how much bone broth or “superfoods” you’re consuming,  if you’re not eating enough to meet your body’s energetic needs, your body will be stressed and unable to reap the nutritional benefits from that food. 

All the fuss around bone broth could lead to a situation where a lower-income person is spending their money on this low-calorie liquid instead of prioritizing groceries that will help to meet their overall energy requirements. 

There are many other foods that are also high in collagen, including citrus fruits, chicken, and eggs. Plus, you can work on your gut health without participating in these types of fads by doing things like addressing stress, getting enough sleep, staying hydrated, and adding fermented foods to your diet.

4. Exclusively eating “whole foods”

What is it? 

Diets such as Whole-30 or Paleo feature consumption of solely “unprocessed” foods. These foods include meat, fish, seeds, nuts, etc. On social media, health influencers promote eating only whole foods to lose fat and “slim down”.

Influencers pedaling diets like Whole-30 and Paleo are often misunderstanding what processed food is. A processed food is one that has been manipulated in some way from its original state. For example, olive oil is a processed food because the oil had to be extracted from the plant. In an extreme form, eating whole foods can lead to a condition called Orthorexia, which is an unhealthy obsession with health.

Who is the target audience? 

Similar to the carnivore diet, this way of eating is often posted by young fitness influencers. These folks claim it reduces inflammation, helps them lose fat, and relieves gastrointestinal issues. It is boosted to other young, health-minded individuals who may be trying to lose weight.

Once again, the target is upper class communities who have the time, money, access, and resources to prepare “whole foods.” Many families who work full time rely on processed foods to allow them to quickly put food on the table. Plus, the popularization of processing foods has allowed us to have increased variety and options in our diets, which is beneficial for meeting our nutritional needs.

Is it bogus or not?

Trying to eat only unprocessed foods in our modern day society is restrictive and expensive. Restriction of “processed foods” leads to preoccupation with those foods and eventual binging, keeping you stuck on the binge/ restrict rollercoaster.

Plus, limiting yourself to only “whole” foods can lead to unsatisfying eating experiences. Lack of fulfillment when eating is yet another factor that can lead to eventual overeating or binging. 

This diet is also likely to be unsustainable due to the many situations where eating whole foods only isn’t accessible. It requires people to dedicate more time and money to the way they eat, which is unattainable for so many people. Overall, having processed foods is a reality of 21st century food systems, one that enables us to efficiently prepare meals, store foods in our pantries, and enjoy variety. You know what’s far more unhealthy than eating processed foods? Having a disordered relationship with food.

5. Greens Powders

What is it?

Green powders are powdered greens that are supposed to be taken each day as a dietary supplement. They claim to reduce bloating, improve gut health, and increase energy. On social media, influencers speak about consuming these powders as a substitute for their daily greens. They are highly marketed and seen everywhere on Tiktok, making it difficult to know if the content is sponsored.

Who is the target audience?

Female fitness and lifestyle influencers promote these green powders in their videos. Young girls are the audience of these videos, which creates a belief that they, too, need this powder in order to look a certain way.

This targeted content capitalizes on the fear of naive consumers, making them think something essential is missing from their diet. In addition, green powders are expensive, so these ads are aimed at consumers with the financial privlege to afford subscriptions to these types of supplements. 

Is it bogus or not?

These green powders do cover some nutritional bases, such as providing probiotics, fiber, and vegetable powder. However, one serving of the powder has such low doses of these ingredients that it makes more sense to spend your money on actual food to get your nutrients.

Eating a variety of foods will provide you with that important nutritional foundation, and it’s cheaper too! Having a meal is the best way to give yourself energy to kickstart your day. You do not need the latest viral health trend in order to be a healthy person, no matter how much you see it being promoted.

Key Takeaways

Each of these diet culture trends are prevalent on social media, and it’s likely that at least one of them has appeared on your feed. In the end, no matter how much these fads are promoted, they will come and go as the diet industry evolves.

Instead of investing in a trend and following someone else’s advice, it is valuable to block out the noise and focus on you. Getting to know your body and understanding how to best support your own health is something that lasts a lifetime. Putting your time, money, and resources towards learning your body’s signals is more rewarding than anything diet culture can offer you.

Want to jumpstart your Intuitive Eating Journey? Download my FREE Intuitive Eating Starter Pack here.

Name, where you’re from, and where you’re currently going to school

My name is Diana Williams, I’m from Wellfleet, Massachusetts, and I am a junior at the University of Vermont studying Dietetics.

What inspired you to want to pursue a career path as a dietitian?

For most of my childhood, I struggled with mysterious digestive issues that were triggered by seemingly everything I ate. In high school, my stomach pain became so severe I went to see a gastroenterologist and she diagnosed me with Irritable Bowel Syndrome, or IBS. I was referred to a dietitian who helped me identify what was causing my intestinal pain. After three months, I discovered that my body is sensitive to Fructans, an oligosaccharide present in foods like apples, garlic, and onions. With that newfound knowledge came a sense of freedom from the unexplainable pain. The whole process fascinated me, and I decided I wanted to help others struggling with food as a Registered Dietitian.

How did you get interested in intuitive eating and HAES?

Dr. Lizzy Pope introduced me to intuitive eating and HAES during my freshman year at UVM, when I took Fundamentals of Nutrition with her. She discussed her experience being trained as a weight normative dietitian, and how she later realized that system was fatally flawed. Dr. Pope debunked a lot of nutrition facts I held as principles of being healthy, and that fascinated me. After that class, I realized that nutrition was much more nuanced than I originally thought, which captured my attention. As a junior dietetics student, I follow weight inclusive dietitians on social media and listen to other sources who prove diet culture wrong, like the Maintenance Phase podcast. During my work with Leah this semester, I hope to learn much more about what it’s like to teach clients about intuitive eating.

What do you see yourself doing in your future career as an RD?

As an RD, I can see myself working for a hospital or a private practice, helping people overcome their unique challenges around food. I want to work one-on-one with clients to get a sense of the barriers they face between them and a good relationship with food. I hope to help people see that food can be healing, even life changing. Specifically, I want to work with people who may have IBS or IBD to show them how to work with their bodies instead of against it.

What do you enjoy doing in your free time?

I enjoy being active by doing pilates or going for walks outdoors. Moving my body is a great form of stress relief and I find it very grounding. I also like reading, listening to music, and watching movies with my friends. Otherwise, I love exploring new places, and during long weekends you can find me roaming the streets of Montreal or trying out a new cafe.

What are some things that make your heart happy?

Swimming makes my heart happy, whether it’s in Lake Champlain, the ocean, a swimming hole, or a pond. It’s a great way to connect with nature and spend quality time with my loved ones. My cat, Melody, also brings me so much joy, even if it’s through pictures my parents send me.

Your favorite part about the anti-diet/ intuitive eating approach to nutrition?

My favorite part about the anti-diet approach to nutrition is how inclusive and welcoming it feels. Popular media can make it seem like what you eat and what you look like is everything there is to life. Food can feel constricting, challenging, and anxiety inducing. Intuitive eating seeks to find you in your body again by listening to its cravings and respecting hunger cues. It is accepting of all body types and gives everyone a chance to be their happiest and healthiest.