3 Alternatives to Calorie Counting to Build a Balanced Plate

If you’ve ever tried calorie counting before, you know how overwhelming and unsustainable it can feel. I have good news for you! There are so many alternatives to calorie counting that can allow you to break free from dieting while building balanced plates. 

The reality is that most people count calories to gain control, but it often leads to stress or obsession, which just snowballs into making everything worse. 

You don’t have to count calories to eat well and feel your best. Today’s blog covers 3 more sustainable, mindful ways to build a balanced plate. 

Struggling with food and body comparison? Check out my recent blog - Comparison Tips: How to Stop Comparing Your Body & Food to Others. 

Why I Don’t Recommend Calorie Counting for Everyone

Calorie counting can absolutely be a helpful tool for some people. But more often than not, it causes more harm than good. 

Here are three reasons I don’t recommend it to my clients: 

1. Promotes Obsession: Counting your calories every single day can promote obsession over food rather than intuitive eating. 

2. Fullness Cues: It doesn’t teach you to listen to your hunger or fullness cues, and it can lead to you not trusting your body. 

3. Inaccurate: It’s often not accurate. For example, on some of the apps, anyone can add the caloric amount for a food item. There are some more accurate options, but the more popular ones (I think we know which one I’m talking about) are often the most inaccurate. 

I was scrolling on TikTok the other day and I saw a girl post a story about tracking calories in an app. The app gave her a notification say something like “you ate something that was too high in sugar,” and it was an orange…. 

No wonder so many people feel confused and anxious around food.

Now, you can probably understand why I’m not a huge fan of calorie counting. But, don’t get me wrong, it can have a time and place when used appropriately. Here is when it would be okay: 

• For educational purposes in the short-term

• In clinical nutrition settings 

• For athletes who have very specific goals (this needs to be done with guidance) 

• For short-term goal setting to get a gauge on where you’re at (as long as it doesn’t bring up any negative feelings) 

What does balanced actually mean? 

This blog is about alternatives to calorie counting to build a balanced plate. So, you need to understand what a balanced plate is in order to build one yourself. 

A balanced plate is made up of macronutrients and micronutrients. 

At the foundation are the macronutrients: 

• Protein helps repair and build muscle, supports your immune system, and keeps you feeling full longer.

• Carbohydrates are your body’s main source of energy, especially for your brain and muscles.

• Fats are essential for hormone production, nutrient absorption, and long-lasting fullness.

Despite what wellness and gym culture might tell you, macronutrients aren’t the only part of the picture. 

Micronutrients, like vitamins and minerals, play vital roles for things like bone health, metabolism, and mood. 

A truly balanced plate also includes:

• Variety: Eating different colors and types of food helps ensure you’re getting a range of nutrients.

• Satisfaction: Meals should be enjoyable, not just functional. Satisfaction is a key (and often overlooked) part of a sustainable approach to nutrition.

When you build your plate with these principles in mind, you’re not just eating for calories, you’re eating for energy, strength, and long-term health. 

How Ditching Calorie Counting Can Change Your Life 

Ditching calorie counting and diet culture has truly transformed my life. After my own (bad) experiences with dieting growing up, I decided to seek out a better way–for myself and for others. 

I acquired my Bachelor of Science in Nutrition and Dietetics at MTSU before completing my dietetic internship at Lipscomb. 

While my personal experiences allow me to be more empathetic toward my clients’ struggles, my professional expertise has allowed me to make long-lasting changes in their lives. 

What I love most about my line of work is seeing individuals learn to release the hold diet culture has had over them, gain a healthy overall balance in their lives, and thrive.

Because it is totally possible to have balance and feel your best without diet culture thoughts hanging over you. 

3 Alternatives to Calorie Counting 

Now that we have enough background info, I’m going to share 3 alternatives to calorie counting. 

1. The Plate Method 

2. Hunger & Fullness Cues 

3. Build Meals Around Nutrients

Let’s get into the first one! 

1. Use the Plate Method 

Okay, I’m sure you’ve heard of the plate method before. It’s often talked about in ways that I feel don’t totally resonate with people. So, here’s my take on the plate method. 

Basically, the plate method is a visual guide to building balanced meals that support overall health. You fill each “section” of your plate with a certain type of food.

Here’s the portion breakdown:

• ½ plate veggies

• ¼ plate protein

• ¼ plate grains or starch

• Add healthy fat + optional fruit or dairy

The plate method can work really well because it gives you an easy visual guide to base your plate on. There is no focus on calories or any strict rules, but it serves as a guide to a balanced plate that will help you feel your best. 

2. Learn Your Hunger and Fullness Cues 

Another option that can feel even more freeing is learning your hunger and fullness cues, and actually listening to them. 

Your body is powerful, and its cues can help you eat in a way that supports energy, satisfaction, and feeling your best, without rigid food rules. 

When you’re able to eat in response to hunger and stop when you’re full, you’re more likely to choose foods that nourish you and make you feel good. 

Balanced eating is about how you feel before, during, and after a meal. By checking in with your body, you can better understand what (and how much) you need. 

Have you ever heard of the hunger-fullness scale? It’s a great way to tune into your body’s needs. Here’s how it works: 

• 1–2: Uncomfortably hungry, lightheaded, shaky, or irritable

• 3–4: Hungry and ready to eat—this is often the ideal time to begin a meal

• 5–6: Satisfied and content, but not overly full

• 7–8: Starting to feel too full, may feel sluggish

• 9–10: Overly full or uncomfortable

Ideally, aim to start eating around a 3 or 4 and stop around a 6 or 7. This helps you avoid the extremes of waiting too long to eat or eating past your comfort level.

The more you practice checking in with your body this way, the easier it becomes to build meals that honor both your physical and emotional needs.

3. Build Meals Around Nutrients 

The next alternative to calorie counting is building your meals around nutrients. This is one of the simplest ways to create balanced meals that make you feel good. 

Here are the nutrients you should focus on: 

• Protein + Fiber + Fat + Carbohydrates 

Here’s how each nutrient works for you:

• Protein helps keep you full and supports muscle repair and maintenance.

• Fiber supports digestion, blood sugar balance, and long-lasting fullness.

• Fat adds flavor and helps with nutrient absorption and satisfaction.

• Carbohydrates (starch) provide the quick and steady energy your body and brain rely on.

Here are some quick, every day examples using this method: 

• Breakfast: Greek yogurt (protein) + berries (fiber) + chia seeds (fat/fiber) + granola (carb)

• Lunch: Tuna salad (protein/fat) in a whole wheat wrap (carb/fiber) with lettuce and tomato (fiber)

• Dinner: Salmon (protein/fat) + sweet potato (carb/fiber) + green beans (fiber)

• Snack: Hummus (protein/fat) + baby carrots (fiber)

I love this method because you only have to think about 4 things. As long as you have a little of each in your meal, you’re probably going to feel pretty full, energized, and satisfied after eating. 

The Takeaway: 3 Alternatives to Calorie Counting to Build a Balanced Plate 

You don’t need to count every calorie to eat well, feel energized, or support your health goals. In fact, letting go of calorie counting can open the door to a more sustainable, empowering way of eating and living.

By using simple and effective tools like the plate method, hunger and fullness cues, and building meals around nutrients, you can create balanced meals that leave you satisfied—no tracking app required. 

These strategies help you shift the focus from numbers to nourishment, from restriction to connection, and from stress to confidence.

If you’re tired of the diet cycle and ready for something that actually works long-term, I’m here to support you.

At Nutrition by Emma, we offer virtual 1:1 nutrition and health coaching. Rather than telling you what to eat, we use a proven counseling technique that helps you improve your mindset around food and meet your health goals sustainably.

Book a free discovery call today to learn more and get started. 

Top 6 Functional Lab Tests I Recommend to Clients & Why

Have you felt like something was off with your health, but your doctor said, “Everything looks normal” after a routine check-up? Maybe you’re struggling with low energy, stubborn digestive issues, or frustrating skin flare-ups, and you just know there’s more to the story.

That’s where functional lab tests come in. Instead of just looking at standard lab markers, functional tests take a deeper dive into your body’s biochemistry.

As a dietitian, I love using functional testing to help clients get to the root cause of their symptoms. It’s not about guessing, it’s understanding what’s really going on beneath the surface.

In today’s blog, I’ll be talking about the top 6 functional lab tests I recommend and why.

Want to learn more about me and why I love what I do? Check out my blog - Why I Do What I Do

What is Functional Lab Testing? 

Functional lab tests are an innovative approach to healthcare that’s gaining attention in medical research. 

Unlike conventional tests, functional labs aim to provide a comprehensive view of your health, by looking at the root causes of your issues. 

Key aspects of functional testing include: 

1. Preventative Focus: By identifying subtle imbalances, functional labs aim to detect potential health issues before they become bigger issues. 

2. Root Cause Approach: Functional medicine testing aims to really get at the root cause of your symptoms. Struggling with acne? A gut health test might indicate that it’s stemming from an imbalance in your gut microbes. 

3. Personalized Approach: These tests allow healthcare providers to really get the full picture of what’s going on with your health so they can help solve your unique problems. 

Recent studies have shown promising results. One study showed that patients receiving functional medicine care reported improved quality of life compared to those receiving standard primary care. 

Top 6 Functional Lab Tests I Recommend 

As a registered dietitian, I love recommending functional tests to patients. It helps me develop a better treatment protocol and it helps you see what’s going on inside your body. 

Here are the 6 I recommend the most: 

1. Comprehensive Metabolic Panel Test

2. Lipid Panel Test

3. Hormone Tests

4. Gut Health Test: Gastrointestinal Microbial Assay Plus (GI-MAP) 

5. Nutrigenomic Testing

6. Nutrient & Vitamin Deficiency Test 

Now, let’s get into the details of each one! 

Complete Metabolic Panel Test

A complete metabolic panel is a blood test that looks at 14 different markers. These markers measure: 

• How well your liver and kidneys are working

• Your blood sugar levels 

• Your electrolyte and fluid balance 

• Protein levels in your blood 

I recommend this test for several reasons: 

1. To analyze how your diet is impacting your body. 

2. To guide more personalized nutrition plans to improve overall health. 

3. To spot and monitor conditions like diabetes. 

4. To track progress if you’ve already begun making dietary changes. 

Lipid Panel Test 

A lipid panel is another blood test. It measures the different levels of fats (lipids) in your blood. These include: 

• Total cholesterol 

• LDL (“bad”) cholesterol 

• HDL (“good”) cholesterol 

• Triglycerides 

These tests are important to understand your cardiovascular health. Dietary changes can significantly improve lipid levels for individuals. 

Abnormal lipid levels can be a risk factor for cardiovascular disease, and I can use that information to assist with recommendations for a heart-healthy eating pattern. 

Another reason these tests are important is for screening for potential health issues. They can help detect early signs so we can take a preventative approach to your health.

Hormone Tests

Hormone tests are becoming more and more popular to recommend as dietitians. These tests take an inside look at your hormones and can help us see how your hormones are impacting your overall health. 

One of the most popular tests is the DUTCH (Dried Urine Test for Comprehensive Hormones) test. This measures key hormones like estrogen, progesterone, testosterone, and cortisol. 

A couple of reasons I recommend this test are to look at underlying health issues like fatigue and mood swings and to address specific health conditions like PCOS and menstrual irregularities.

Gut Health Test: Gastrointestinal Microbial Assay Plus (GI-MAP) 

This gut health test is a comprehensive stool test that looks at the microbial composition of your gut. 

It looks at various microorganisms: 

• Bacteria

• Viruses

• Parasites

• Fungi

Gut health is so important to your overall health, and this test does a great job of looking at any imbalances that might be contributing to digestive symptoms, autoimmune disorders, and chronic conditions.  

I love to recommend this test to anyone struggling with digestive issues, fatigue, depression/anxiety, and more. 

Nutrigenomic Testing 

Nutrigenomic testing sounds complicated… but it’s pretty simple! It’s a type of genetic test that looks at your individual DNA to gain insights to how your body responds to different nutrients. 

It’s often done through a simple cheek swab or blood sample. 

I often recommend this test to help optimize your nutrient intake. For example, we can identify how your body absorbs different nutrients, which can help us decide if we need a certain supplement. 

This field is still evolving, and more research is needed to fully understand gene-nutrient interactions. 

Nutrient & Vitamin Deficiency Test 

A nutrient and vitamin deficiency test helps assess whether you’re getting adequate levels of vitamins and minerals. 

Deficiencies in key nutrients can lead to a variety of health issues:

• Fatigue

• Poor immune system

• Lack of concentration 

• Long-term chronic conditions 

Some of the key nutrients these tests look at include: 

• Vitamin D: Important for bone health, immune function, and mood regulation.

• Vitamin B12 & Folate: Used for energy production, nerve function, and formation of red blood cells. 

• Iron & Ferritin: Low iron can lead to anemia, fatigue, and impaired brain function. 

• Magnesium, Zinc, & Other Minerals: Important for metabolism, muscle function, and overall cellular health. 

I often recommend this test for individuals who often feel tired despite eating well, experience frequent illness, struggle with brain fog or poor concentration, and anyone with specific dietary patterns (ex: vegan, dairy free, gluten free).

Final Thoughts: Are Functional Lab Tests Right for You? 

Functional lab testing provides data-driven insights into your overall health, helping to uncover imbalances and guide treatment protocols. Whether you’re looking to improve your energy, optimize digestion, balance hormones, or prevent long-term health issues, these tests can provide a lot of clarity. 

There are so many out there, but the top 6 I recommend include: 

1. Complete Metabolic Panel Test

2. Lipid Test

3. Hormone Tests

4. Gut Health Test: Gastrointestinal Microbial Assay Plus (GI-MAP) 

5. Nutrigenomic Testing 

6. Nutrient & Vitamin Deficiency Test 

The specific functional tests I would recommend for you depend on your unique situation, your symptoms, and your goals. Usually, I just recommend 1-2 of these tests, not all 6! 

Functional testing is a powerful tool, but it’s important to make sure you work with a qualified healthcare professional to interpret the results and create a care plan for you. 

If you’re curious about functional lab testing and how it could support your health, I’d love to help! Book a consultation to explore which tests might be right for you and take the first step towards finally feeling your best! 

8 Sustainable New Year's Resolutions… That will actually last

As we approach the New Year, it's easy to slip back into the dieting mentality, only to “fall off the wagon” come February.  

This blog is all about healthy and sustainable New Year's resolutions that focus on overall well-being and happiness, without resorting to crash diets or extreme measures.

Finally feeling ready to ditch the diet in the new year? Check out my blog - How to Stop Dieting: 8 Steps to Ditch the Diet! 

Ditch the All-or-Nothing Mindset for a Sustainable New Year

The start of a new year often brings up excitement and motivation to be the best version of yourself. It’s often a time of setting goals, resolutions, and plan for the upcoming year. 

And this is all great! Except when it goes too far. There’s so much information online pushing you to make these big changes and set these big goals, but what that doesn’t show you is how many of those changes don’t last long and the goals don’t get met. 

Now I’m not trying to discourage you AT ALL. I absolutely want to support you in being the best version of yourself. But I want you to do it in a way that’s sustainable and realistic. 

The all-or-nothing mindset that I see so much in the new year often sets the stage for burnout and frustration. An example is “I missed a workout, so I’ve already failed my new year’s resolution.”  Missing a single workout doesn’t mean you’ve failed. It will happen, there will be days when you’re not feeling your best or you’re extra busy. That’s okay! What makes habits last is consistency and commitment. Here are a few things to think about and focus on when you’re creating new habits in the new year: 

• Consider the power of small shifts

• Focus on progress over perfection 

• Get rid of rigid rules

• Create a mindset of balance and grace 

• Celebrate your small wins 

• Plan for flexibility 

With these in mind, check out my 8 sustainable new year’s resolutions! Take what works for you and leave what doesn’t. Remember, changes take time and consistency. Keep being kind to yourself and remember the reason you want to make these changes. 

Resolution 1: What Nourishment Can I Add In?

Rather than focusing on what foods to remove, consider what nutrients you can add in that you may be lacking. Focus on nourishing your body with a variety of whole foods. Incorporate more fruits, vegetables, lean proteins, and whole grains into your meals. 

Also think about variety - what new items can you add to your meal that you don’t eat often or have never tried?

Resolution 2: Prioritize Movement You Enjoy

Shift your focus from workouts that make you miserable to forms of movement you genuinely enjoy. Whether it's hiking, dancing, or simply going for regular walks, finding pleasure in movement makes it a sustainable part of your lifestyle.

And remember, just because you don’t sweat or have the most intense activity of your life, doesn’t mean it doesn’t “count.”

Resolution 3: Practice Mindful Eating

Resolve to practice mindful eating. This means paying attention to your body's hunger and fullness cues, remaining curious about the eating experience, and enjoying your food without distractions. Mindful eating can lead to a healthier relationship with food!

When you eat, think about where your food came from, how it got to your plate, and appreciate the food you have in front of you.

Resolution 4: Prioritize Sleep

Adequate sleep is a cornerstone of well-being. Make a commitment to prioritize your sleep schedule, aiming for 8+ hours a night. 

Everyone is different, too. You shouldn’t feel ashamed if you’re someone who feels their best on 10 hours of sleep. That’s totally normal and okay! 

Quality sleep has a positive impact on not only your mental health and cognition, but also impacts your physical health with balanced energy levels. When you sleep well, you may experiences more balanced hunger levels and cravings, too!

Resolution 5: Self-Care and Stress Management

Set a resolution to practice regular self-care. Whether it's through meditation, yoga, movement, hobbies, or simply taking quiet moments for yourself, self-care is essential for managing stress and maintaining your overall health. 

Remember that prioritizing your health is an act of self-care.

Resolution 6: Cultivate Positive Relationships

Foster positive relationships in your life. Whether it's with family, friends, or support groups, meaningful connections play a crucial role in your emotional well-being and happiness. 

Additionally, the habits of your friends and family reflect your lifestyle. Choose who you spend your time around wisely!

Resolution 7: Learn and Grow

Dedicate time to personal growth and learning when it comes to your health. Hire that expert, take the cooking class, or read that book. Knowledge is power!

If you like reading, maybe start a book club with your friends or family! If you like listening to podcasts, take a moment to write down some new ones you want to listen to in the new year. 

Resolution 8: Set SMART Goals

When setting goals, ensure they are specific, measurable, attainable, realistic and timebound. Small, achievable milestones are more likely to lead to success and long-term positive change.

Take out a journal and write down your goals so you have them on paper.

A Healthier and Happier Year Ahead

As you think about your New Year's resolutions, remember that it's the journey and the process that truly matter. Embrace resolutions that contribute to your health and happiness without resorting to extreme or unsustainable measures.

If you have any questions or need guidance in setting your resolutions, please don't hesitate to reach out. Together, we can create a healthier and more fulfilling year ahead.

Wishing you a wonderful start to the New Year!

8 Sustainable Resolutions: The Takeaway 

New Year’s resolutions don’t have to be about unattainable goals or flipping your life upside down overnight. Instead, focus on small, meaningful changes that build toward a healthier, happier you. Here’s a recap of the 9 sustainable resolutions to guide you in the new year with balance and grace. 

1. What Nourishment Can I Add In?

2. Prioritize Movement You Enjoy

3. Practice Mindful Eating

4. Prioritize Sleep

5. Self-Care and Stress Management

6. Cultivate Positive Relationships

7. Learn and Grow

8. Set SMART Goals

Let’s work together to reach your New Year’s goals! Learn more about how I can support you here.

How to Prioritize Gut Health During the Holidays

How many times have you had the thought “Oh, I’ll just start working on my health after the holidays.” 

I’m here to tell you that nutrition doesn’t have to be all or nothing! You can prioritize your gut health during the holidays. And that doesn’t mean you can’t eat any treats or your favorite foods, either. 

Keep reading to learn about the benefits of a healthy gut, signs of poor gut health, how to improve your gut health, and exactly what you should be focusing on to prioritize your gut health during the holidays. 

Struggling with body image during the holidays? Check out our blog, Comparison Tips: How to Stop Comparing Your Body & Food to Others. 

The Importance of a Healthy Gut 

A healthy gut is important for pretty much all aspects of your health. If there’s one thing you should prioritize, it’s gut health. 

That’s why I want to encourage you to focus on your health and well-being now. You don’t have to wait until the new year to start feeling your best and living your best life. 

Here’s why I love gut health so much:

• Metabolism: Gut bacteria produce vitamins, synthesize amino acids, and break down complex carbohydrates. This helps us recover energy and nutrients that our body needs to properly function. 

• Immune Support: Did you know 70% of the immune system is in the gut? Yup! A healthy gut plays a huge role in a healthy immune system. 

• Gut-Brain Axis: The gut and brain communicate with one another. Stress can impact the composition of the gut microbiota, and the composition of the gut microbiota can impact stress.

• Gut Microbiome & Disease: An imbalance in gut bacteria has been looked to in various diseases, including GI disorders like IBS and IBD, and also metabolic diseases like type 2 diabetes.

The gut truly impacts everything from digestion and immunity to mental health. So, are you ready to start prioritizing your gut health? 

What Are the Signs of a Poor Gut? 

Before you decide to make any major changes, let’s talk about some signs of an unhealthy gut. It can manifest in many ways, but here are 10 signs of an unhealthy gut: 

1. Bloating and gas.

2. Constipation or diarrhea.

3. Food sensitivities or intolerances.

4. Unexplained weight changes.

5. Fatigue or low energy.

6. Sleep disturbances or insomnia.

7. Skin irritations or conditions (e.g., acne, eczema).

8. Frequent colds or infections.

9. Sugar cravings.

10. Brain fog or difficulty concentrating.

If you experience multiple of these symptoms on a regular basis, it might be time to take a look at the gut. 

How Can I Improve My Gut Health? 

The good news is, there are simple ways to improve your gut health, and they can easily be incorporated into your everyday routine, and yes, even during the holidays. 

The first thing you can do is start to incorporate foods that are beneficial for your gut. Here are some of the most beneficial foods for gut health: 

• Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.

• High-fiber foods like fruits, vegetables, whole grains, and legumes.

• Prebiotic foods like garlic, onions, bananas, and oats.

• Polyphenol-rich foods like berries, dark chocolate, and green tea.

In addition to focusing on incorporating these foods once a day, you can focus on these strategies to improve gut health naturally: 

• Stay hydrated: Drink plenty of water.

• Move your body regularly: Even a walk after a big meal can aid digestion.

• Manage stress: Practice deep breathing, meditation, or yoga to manage stress.

• Get enough sleep: A well-rested body supports a healthy gut.

If you feel like you’re already doing all of these things and you’re just not sure what to do next, it might be time to talk to a registered dietitian. I can help you find practical strategies to implement into your life to heal your gut and feel your best - all without dieting. 

Another thing a dietitian can help you with is deciding if you should take a supplement to support gut health or not. There are lots of options out there - prebiotics, probiotics, digestive enzymes, and fiber supplements, but it’s really important that you work with your healthcare team before making any of these decisions. 

Tips for Prioritizing Gut Health During the Holidays 

Now you have the basics - but how on earth are you going to work on those things during the holidays??? 

Don’t worry, I’ve got you covered! You CAN prioritize your gut health during the holidays without avoiding holiday treats or feeling like you’re missing out. 

Here are my biggest tips - please take what works for you and leave what doesn’t resonate. 

Balance Your Treats: Please, please enjoy your favorite foods during the holidays! This includes sweets, but try pairing them with a gut-health boosting component. For example, pair some fruit with your dessert. 

Stay Consistent: You do not need to “save up” for a big meal. Eat your normal breakfast throughout the holidays and maybe even try adding in some gut health-boosting foods like chia seeds, berries, or avocado. 

Always Bring a Snack: If you’re traveling for the holidays make sure you have some emergency snacks on hand! One factor that can actually negatively impact gut health in undereating, so your best bet is to pack some balanced snacks and bring them with! Aim for at least two food groups in your snack. 

Shift Your Mindset: Your mindset around food, body image, and the holidays can quickly become a negative thing. I encourage you to think about the holidays as a time to connect, be grateful for the wonderful food, and spend time with those you love. The stress you have about the food might actually be harming your gut more than the foods themselves. Just something to think about! 

Add a Gut-Friendly Side to Your Holiday Plate: While eating your favorite holiday dishes, think about adding a gut healthy side, like roasted veggies, a leafy green salad, or a fermented food like sourdough.

Stay Hydrated: Alcohol can be tough on the gut, so if you choose to drink alcohol throughout the holidays, try alternating between alcohol and water to stay hydrated! Another tip is to make sure your electrolytes and hydration is staying in check by consuming a hydration booster like LiquidIV. 

Try a Warm Digestive Tea: After a heavy meal, sipping on a warm cup of herbal tea can help calm your digestive system and reduce bloating or discomfort. 

Move Your Body: Gentle movement can do wonders for digestion. Take a walk after your meal to help stimulate digestion. Even 10-15 minutes can make a big difference in how you feel. 

How to Prioritize Gut Health During the Holidays: The Takeaway

The point after reading all of these tips isn’t to overwhelm you, but it’s to inspire you. My hope is that you take just a couple of these tips to try throughout this holiday season. 

Remember, you can enjoy your favorite holiday treats while still supporting your digestive health with a few mindful adjustments. 

Holidays can feel difficult to navigate, especially if you have a history of dieting and poor body image. Know that you’re not alone and I’m here to support you. There’s no time better than now to get the support you need to ditch the diets and start feeling your best. 

Book your free 45 minute call today, and let’s chat to see if we’d be a good fit to work together. 

Set Point Weight Theory

Have you ever heard of the set point weight theory? The idea that your body naturally gravitates towards a certain weight range?? 

This theory has been around for years! Allowing your body to return to its natural set point weight range may support your health and help you feel your best mentally.

In today’s blog, we’ll be talking about what the theory is, what the research says, how your set point weight can be disrupted, and how to tune into your body and find your set point weight. 

Hint: dieting is one way your set point weight can be disrupted!! If you’re ready to stop dieting and truly start to feel your best, check out our blog: 8 Steps to Ditch the Diet! 

What is the Set Point Weight Theory?

The set point weight theory believes that your body has a natural weight range. It’s regulated by genetic and biological factors and it's been around since before the 1950s.  

It describes the state of homeostasis that your body tries to find. It’s this range of weight, unique to you, that your body tends to gravitate towards when you’re healthy and eating regularly.

There are many factors that affect your set point weight.

• Genetics: Certain individuals who inherit multiple genes involved with obesity have a higher chance of being in a larger body. 

• Epigenetics (how the environment/behaviors affect how genes work, without altering DNA): Environmental and nutritional factors can cause lasting changes in how genes are regulated, and these changes can be passed down from parent to child. Exposure to certain conditions during pregnancy, like gestational diabetes, can lead to changes in DNA that increase the risk of weight gain later in life. 

• Obesogens: These are chemicals that can contribute to weight gain by affecting how fat is stored and used in the body. They’re found in the environment. 

• Diet: High-calorie foods can promote weight gain, but weight changes from diet don’t necessarily permanently alter your set point weight. 

• Physical activity: Similar to diet, physical activity may alter your set point weight, but once the physical activity is reduced, the weight tends to come back. 

• Diseases: Weight fluctuations can happen in various diseases, likely due to disruption in your body’s natural weight regulation.

The set point weight theory suggests that your body naturally gravitates towards a certain weight range, influenced by genetics, environment, diet, activity levels, and even diseases. Most professionals do believe in the set point weight theory, but it is still a theory. So, what does the research say? 

What Does the Research Say?

Research on set point weight theory has taken place in both animals and humans. They provide insights into how the body regulates its weight and if it can be adjusted over time or not.

Animal Studies: In animal studies, specifically with rodents, researchers have found that when you manipulate the rodents’ weight with excessive feeding or restriction, the body actually adjusts its metabolism and the rodent returned to the original weight range. 

Human Studies: The findings in humans are similar to those in rodents. Individuals who lose weight through calorie restriction or surgery often experience a plateau that’s followed by gradual weight regain. This happens due to changes in metabolism and appetite hormones. It is important to note that sustained changes in lifestyle, like long-term dietary adjustments and increased physical activity, can shift the set point weight over time, but it’s difficult. 

So, why is it still a theory and what’s the debate about? Well, it doesn’t fully explain why there are rising rates of obesity and there’s still debate about whether the set point can be permanently changed by factors like diet and lifestyle.

How Dieting and Restriction Can Disrupt Your Set Point Weight

Dieting and restriction can disrupt your body’s natural set point weight, the range your body tries to maintain for optimal health. When you’re taking your body through a roller coaster of high calories, low calories, food group restrictions, etc., it can really confuse your body’s natural weight regulation systems. 

When you diet, your body often responds by slowing down your metabolism to conserve energy, making it harder to lose weight over time. The hormones that control your hunger and fullness can shift, leading to an increase in hunger and cravings. This is why after dieting, many people regain the weight - and sometimes more - because your body is working hard to return to its set point. 

Yo-yo dieting can actually increase your set point weight. When you restrict food, your body may react by holding onto fat stores more aggressively in anticipation of future deprivation. 

However, focusing on balanced, nourishing eating patterns without severe restriction can allow your body to naturally settle within its set point range. Sustainable habits like mindful eating, moderate physical activity, and avoiding restrictive diets can support long-term weight stability and overall well-being.

How to Tune into Your Body and Find Your Set Point Weight

As mentioned above, avoiding extreme restriction and finding balanced, nourishing eating and exercise patterns can promote weight stability and help you fall into your set point weight. 

Finding your set point weight starts with learning to listen to your body’s natural cues and moving away from restrictive dieting. This can be really hard, especially with diet culture everywhere. 

It also starts with you accepting that your body has a natural weight range that it wants to fall into. This is the weight where you’re eating full meals and living a balanced life. It’s the weight range that sets you free from dieting and restriction. When you fall into your set point weight, your body will naturally stay there. 

Here are some more tips for tuning into your body and finding your set point weight: 

1. Mindful Eating: Pay attention to your hunger and fullness cues instead of relying on external rules or restrictions. It’s time to get rid of the food rules!! Trust me, your body will thank you. 

2. You Have to Stop Dieting: So many of us have lived lives of constant dieting and restriction. We have to let that go because it’s confusing your body’s natural signals, making it harder to find your set point weight. 

3. Eat Consistently: Please, please, please try to eat regular, balanced meals and snacks. This includes breakfast!! And I mean real breakfast, not a coffee and a protein bar. But, give yourself grace. If you’re not used to eating in the morning, you’ll have to start slow to begin to work up an appetite. 

4. Find Movement You Enjoy: If you’re someone who dreads exercise and moving your body, it might be because you have an all-or-nothing mindset with it. Moving your body does not mean you have to go run 2 miles or do an hour-long HIIT workout. It can mean stretching, lifting weights because it makes you feel strong, or going on a walk after work. 

By nourishing your body, listening to its needs, and moving away from strict diet rules, you allow your body to naturally settle into is set point weight, supporting long-term health and balance.

Set Point Weight Theory: The Takeaway

The set point weight theory suggests that your body is programmed to maintain a natural weight range, influenced by genetics, environment, diet, and lifestyle. 

Factors like dieting and restriction can disrupt this balance, but your body will continue to try to return to its set point. 

Sustainable habits like mindful eating, consuming regular balanced meals, and practicing enjoyable movement can help you tune into your body’s natural cues and find your set point weight.

Ready to transform your health and fitness and gain a healthier mindset - with no fad diets involved?? Learn how we can work together here. 

Comparison Tips: How to Stop Comparing Your Body & Food to Others

Struggling with body image and wondering how to stop comparing your body and food to others? 

We’ve got you covered. 

In today’s world, it’s all too easy to fall into the trap of comparing ourselves to others - whether it’s our bodies, our diets, or our lifestyle choices. This constant comparison can leave us feeling inadequate, anxious, and dissatisfied with our own lives. 

But here’s the truth: comparison isn’t helping you. 

Read this blog to learn about body image concerns, food comparison, and strategies to work through it all - curated by a Registered Dietitian who wants you to transform your relationship with food and become the healthiest version of you. 

Ready to ditch the diets? Check out our blog - How to Stop Dieting: 8 Steps to Ditch the Diet! 

Body Image 

When we talk about body image, we’re diving into a pretty complex topic. At its core, body image is all about how you see yourself, how you feel about your appearance, and how those thoughts and feelings influence your actions. 

Body image concerns are everywhere. Across the globe, people feel this strong pressure to meet certain appearance standards. Maybe it’s slim and toned, or the “perfect” curves, or whatever the latest trend is. 

That’s the thing - these body “trends” are always changing and it’s exhausting and not worth it to try to keep up. Focus on accepting YOUR body, not worrying about the current “trends” in appearance. 

No matter where you are in the world or what the “ideal” body preference is, the issue of body image concerns is pretty consistent: they’re linked to poor mental and physical health. 

People dealing with these issues may experience anxiety, depression, or even disordered eating or eating disorders. And body image isn’t just about feeling bad - it can lead to genuinely serious behaviors like extreme dieting or avoiding social situations. 

Given how common and intense body image concerns can be, it’s important that you learn to understand, prevent, and reduce them - and that’s what this blog is all about. 

What is Food Comparison? 

I’m sure you’re familiar with body comparison, but food comparison is a little bit less common and there’s less awareness surrounding it. 

Food comparison is when you look at someone else’s plate and think, “Should I be eating that too?” Or, “Wow, their plate looks way healthier than mine,” or “I should slow down, I’m the only one even close to finishing my plate.” 

If you’re someone who pays close attention to what’s on your plate, this may happen to you. 

But remember, just like bodies, everyone’s food needs are different. If you’re craving a burger, order the burger! Listening to what your body needs and is craving is helpful in satisfying your nutrition and emotional needs. 

One day you may be craving a burger, and the next you may be craving a salad, and that’s okay. That’s why it doesn’t make sense to compare what or how much you’re eating to others. 

Here’s a list of reasons your food will look different than someone else’s: 

• Higher needs due to physical activity 

• Cultural preferences 

• Medical conditions 

• Taste preferences 

• Food accessibility and budget 

• Life stage or age 

• Time constraints and convenience 

• Food sensitivities or intolerances 

• Hormonal changes 

• Emotional factors 

As you can see, there are so many valid reasons people choose to eat what they do. Trust your body and don’t worry about what others are doing! 

People might judge you whether you order a burger or a salad, it goes both ways. And if your close friends and family are the ones judging you for any of your food choices, it may be a good idea to have a conversation with them and express how you feel about them commenting on your food choices. 

Comparison & Mental Health

As mentioned above, body image concerns can contribute to poor mental health. Studies show that body comparison can cause you to feel less satisfied about your body. 

Comparing yourself to others - whether it’s bodies or what’s on your plate can mess with your mental health. It can lead to feelings of not being enough, or like you’re always falling short. These feelings can contribute to anxiety, stress, and all-around unhappiness. 

Comparison & Nutrition 

Comparison doesn’t just impact your mental health, it can actually impact your nutrition too. 

Has what others are eating ever impacted your own choices? Do you choose to order a particular menu item based on who you’re with? If so, you’re not alone, and it can get better. 

This not only happens when you’re sitting around a table with others, but it can happen based on what people are eating online, too. 

Have you ever seen a what I eat in a day video?? I know I’ve seen more than I would like. 

Comparing what you’re eating to others can be restrictive and take away the joy and nourishment that food can and should bring. It can also cause you to choose more nutritious or less nutritious foods based on who you’re with. 

The Role of Social Media 

I want to spend a little bit talking about social media because it can majorly contribute to comparison and negative thoughts about food and body image. 

Social media can be a great place to find meal inspiration, connect with others, and learn new things from dietitians. On the other hand, it can be filled with negative comments, weight loss content, and stuff that you simply don’t want to see. 

Research has shown that increased exposure to idealized bodies and “healthy” lifestyle content on social media can lead to body dissatisfaction and negative body image. 

That’s why it’s important that we minimize exposure to some of these negative things on social media. To some degree, you’re in control of what you see in your feed. Your algorithms push content that you engage with, and you choose who you follow.

Of course, there’s always going to be negative content that you don’t want to see on social media, but you have the power to unfollow anyone that makes you feel any type of way. 

You can also choose to delete certain apps, like TikTok, where you have less control over the content you see. 

Now that we’ve discussed a lot about the impacts of comparison, let’s talk about what you can do to prevent, manage, and overcome comparison - whether it’s body comparison or food comparison. 

Strategies to Overcome Body Comparison 

If you’re reading this blog, it’s likely that you’ve been struggling with comparison and are looking for tips on how to stop comparing your body. Here are some strategies to help you break free from body comparison. 

FILTER YOUR FEED

Spend 30 minutes going through who you’re following and unfollow anyone who shares deity content or anything that makes you feel bad about yourself. Seriously, it feels so good to hit that unfollow button!!

Whenever you’re scrolling through your social media feed remember that you have control. If a post pops up and brings negative emotions, simply unfollow! 

FOCUS ON YOUR NEEDS

Remember, your body is unique and so are its needs. There are so many different ways to eat a balanced diet and feel good both mentally and physically. Find what works for you and stick with it!

ENGAGE IN POSITIVE AFFIRMATIONS

Develop a regular routine of writing down or speaking positive affirmations about your body. This can include writing down things you like about your body and its capabilities. Here are some examples: 

• My body deserves love and respect. 

• I unconditionally accept my body and myself. 

• My body carries me through each day. 

• My body does not need to be fixed. 

• My body deserves to be fed no matter what. 

Strategies to Overcome Food Comparison 

Similar to body comparison, there are strategies to overcome food comparison. It’s important to remember that these strategies take time and practice. Be patient but stay consistent with the strategies you choose to incorporate into your life. 

CREATE BOUNDARIES 

Food comparison can sometimes come from those around you. If people you’re with are making comments about their own plates or about “good” or “bad” foods, it may be time to set some boundaries with them. 

Here are some examples: 

• “I know talking about dieting and food can be a common conversation, but I’m trying to avoid it because it’s not helpful for me. Could we focus on other topics that we enjoy instead?” 

• “When we’re eating together, I’d prefer if we didn’t comment on each other’s plates.” 

• “I’m working on not being so critical of what I eat, and it would really helpful if we could keep our conversations around food positive and non-judgemental. I’d love your support with this.” 

USE A NON-JUDGEMENTAL APPROACH TO FOOD

One of the first steps in working through food comparison is understanding that all foods can fit into a balanced diet. There’s no need to label foods as “good” or “bad,” they hold no moral value. 

Instead, focus on what satisfies your emotional and nutritional needs. Understand that everyone’s diet is different based on their lifestyle, health needs, and personal preferences, and that’s okay. 

REFRAME NEGATIVE THOUGHTS 

After you begin to understand that all foods can fit, you can begin to recognize when you’re having negative thoughts and comparing what you’re eating to others. 

Once you recognize this, you can begin to reframe those thoughts. Pause, take a moment to think, and remind yourself that you’re allowed to eat what your body is craving.

Try shifting your perspective from “I should eat like them,” to “I’m choosing what’s best for me right now - emotionally, physically, or both.”

Comparison Tips: The Takeaway 

Comparison, whether it’s about your body or what’s on your plate, can be a sneaky thief of confidence. It’s easy to get caught up in social media, societal standards, and the opinions of others. 

But here’s the thing: your body, your needs, and your journey are uniquely yours. There’s no one-size-fits-all approach when it comes to health, happiness, or food. Trying to measure up to someone else’s standards will only leave you like you’re falling short. 

Feeling ready to ditch comparison and make a lasting change? Start small - maybe unfollow those accounts that don’t make you feel good, set some boundaries with loved ones, or practice positive affirmations that reinforce your worth beyond appearance. 

If you’re ready to ditch the fad diets, restriction, and mind games around food, we’ve got you covered. See how we can work together here. 

Back-to-School Snacks & Meals: Navigating Back-to-School as a Busy Mom

Hey there, busy moms! Are you feeling the pressure to come up with back-to-school snacks and meals? 

You’re definitely not alone. Let’s make this back-to-school season a little easier and way more fun - for you and your kiddos! 

In today’s blog, we’ll be talking about tips for packing snacks, lunches, and cooking school night dinners - all to save you time and energy! 

Curious about my own long history with dieting? Read my story: Why I Do What I Do. 

Importance of Fueling Properly During the School Day 

We all want our kids to do their best at school, right? Research shows that a balanced diet can enhance cognitive function and focus during the school day. A mix of carbs, fats, and proteins can boost their brainpower and keep them focused throughout the day. 

Here’s a quick rundown: 

• Complex Carbohydrates: Complex carbs are correlated with successful brain aging and enhanced short and long-term memory. 

• Healthy Fats: Omega-3 fatty acids are also positively associated with memory. 

• Protein: Protein is important for boosting cognitive function and memory especially when you’re working on a task that’s more challenging. 

When you’re packing those lunchboxes or making dinner, think about how you can mix these three macros in for a balanced, satisfying meal. 

Tips for Packing Snacks 

Running out of back-to-school snacks for your kiddos? Snacking at school is an important part of maintaining your child’s energy and concentration throughout the day. But it doesn’t have to be as stressful as we make it sometimes. 

Here’s our simple advice: 

1. Variety of Food Groups: When packing snacks for your kiddos, aim to get at least two different food groups: fruits, vegetables, grains, protein, and dairy. Having a variety of food groups in the snack will help keep your kid energized and satisfied longer. 

1. Pick Something They Enjoy: Try to pick snacks that you know your kid is actually going to eat. If they really like goldfish, pair it with an apple or string cheese. 

Here are some back-to-school snack ideas: 

• Cheese and whole grain crackers

• Trail mix with dried fruit 

• Mini peanut butter and jelly sandwiches 

• Pretzels and carrot sticks 

• Blueberries and graham crackers 

• String cheese and pretzel sticks 

• Popcorn and a banana 

• Nut butter pack and graham crackers 

• Granola bar and banana chips 

• Mixed nuts and grapes

Remember, when planning back-to-school snacks for your kids, it doesn’t need to be fancy or look pretty. Combining a couple of items from your pantry and fridge usually does the trick! 

Tips for Packing School Lunches 

Packing school lunches can feel like a never-ending chore, but with a few tricks, it doesn’t have to be so daunting.

1. Plan Ahead: One of the best things you can do is sit down for 30 minutes once a week to plan out weekly lunches. This saves you time and reduces that daily decision-making fatigue. 

2. Use Leftovers: If you’re making dinner the night before, make extra! You’re already cooking, so you might as well make enough to use in lunches the next day. 

3. Balance is Key: Aim for a mix of proteins, whole grains, fruits, vegetables, and a small treat. Balance is important, but don’t feel like you have to get every food group in every lunch! Aim for at least a little bit of protein, carbs, and healthy fats. 

4. Keep it Simple & Find What Works: You don’t need fancy containers or fun-shaped sandwiches to prepare a good lunch for your kiddo. Once you find a few ideas that your kid enjoys and are easy for you to prepare, write them down and use them on repeat. 

Here are some back-to-school lunch ideas: 

• Turkey and avocado wrap with baby carrots and hummus

• Peanut butter and banana sandwich with celery sticks and ranch 

• Egg salad sandwich with bell peppers and a cookie 

• Pasta salad mixed with veggies, cheese cubes, and avocado 

• Black bean and cheese quesadilla with a side of pico 

• Chicken Caesar salad wrap with avocado

• Bagel sandwich with turkey and cucumber 

• Veggie and hummus sandwich with string cheese and grapes 

• Tacos with chicken, lettuce, cheese, and a side of oranges and dark chocolate 

Tips for Quick School Night Dinners 

After a long day, the last thing you want to do is spend hours in the kitchen - we get it! Here are some easy school night dinner ideas to help you out: 

1. Bowls: Bowls are an easy meal that you often have ingredients on hand for. Grab rice, a protein like chicken or black beans, a veggie like roasted sweet potato or tomatoes, and a healthy fat like avocado or an olive oil-based dressing. The combinations for these are endless. 

2. Sheet Pan Meals: One pan, minimal clean up. Just toss a protein, veggie, and starch on a pan and let the oven do the work. 

3. Themed Dinners: Pick different themed dinners for different nights. For example, if your family likes tacos, plan to have Taco Tuesday each week! There is nothing wrong with cooking the same meal 2 weeks in a row. 

4. Go-To Pantry or Freezer Meals: Have backup meals in the pantry or the freezer for when you really don’t feel like cooking. These could be pasta, frozen stir-fry mixes, hamburgers, or whatever your family enjoys. 

5. Meal Prep (if it works for you!!): Prepping on the weekend can be a lifesaver during the week. But if it’s not your thing, that’s okay too! 

And don’t forget, frozen and canned fruits and veggies are your friends. They can save you so much time. 

Be Kind to Yourself 

Let’s be real: you’re doing an amazing job! It’s easy to get caught up in making everything perfect, but the truth is, it doesn’t have to be. 

Not every meal needs to be Pinterest-worthy, and not every snack has to tick off all the nutritional boxes. 

Sometimes, it’s okay to just get through the day with a smile and a snack that your kids actually eat. You got this! 

Back-to-School Snacks & Meals: The Takeaway

With a little planning and a lot of love, you can pull together quick, tasty, and satisfying back to school snacks and meals.

Remember to keep it simple, focus on balance, and most importantly, be kind to yourself. Happy packing! 

You don’t have to go on this journey alone. There are people out there who want to support you & help you become the happiest version of you.

Nutrition by Emma is where health meets happiness. Visit our services page to see how our Registered Dietitians can support you with meal strategies and time-saving tips. You’ve got this! 

How to Stop Dieting: 8 Steps to Ditch the Diet!

Learning how to stop dieting in a world buzzing with diet culture is not easy. In fact, it may be one of the hardest things you ever do. 

However, you can drastically improve the quality of your life by kicking the diet mentality to the curb. 

In today’s blog, we’ll be giving you 8 clear steps on exactly what you need to do to learn how to stop dieting. 

Curious about my own long history with dieting? Read my story: Why I Do What I Do. 

1. Ask for Help

When you’ve decided that you’re ready to ditch the dieting, the first crucial step is connecting with a non-diet dietitian. Find someone you click with who can offer guidance and support that align with what you need. 

Their expertise can help provide you with the tools and support you need to navigate this process. And you will need support. It’s not an easy journey, and you absolutely don’t have to try to do it alone.

Action item: Research dietitians in your area and online, and write down 2 that you think would be a good fit for you. Think of it like “dating”.  You have to find someone who truly is a good fit for your personality and unique needs. 

Curious if we’d be a good fit to work together? Learn more about the Nutrition by Emma team here.

2. Call it Out 

After you’ve asked for help and found your support system, it’s important to start paying attention to your mindset. 

Being aware of your diet mindset is essential to be able to change it. Whenever you catch yourself having a “diet-y” thought, call it out. 

By recognizing these thoughts, you can diminish their power over you. 

Action item: Catch yourself having diet-related thoughts and shift your mindset. If you catch yourself saying “I shouldn’t have had that dessert”, reframe it to something like “I was craving that dessert, and I enjoyed it with my family.” 

3. Write it Down

When you’re beginning to learn how to stop dieting, something that can be really helpful is journaling about the process. 

Write down your thoughts and feelings related to food and body image, and start to really explore your mindset. This can be extremely rewarding and therapeutic. 

Putting pen to paper makes thoughts real and tangible, allowing you to process and understand them better. 

Action item: Grab a piece of paper, a journal, or a sticky note and write your first journal entry.

4. Find Your Why

As you start to journal, I want you to work to uncover your why. Understanding your motivation in life is crucial. 

What makes you tick? Start to identify your core values and reasons for wanting to embrace a non-diet approach. This will keep you grounded and focused on your journey. 

You can come back to your core values and your why whenever you’re having a bad time and need a little boost of encouragement.

Action item: Write down 3 of your core values and your “why” statement, and store it in a place where you can come back to it. 

5. Check Your Environment 

Surround yourself with non-diet material. Here are some areas to start with: 

• Social Media: Unfollow the accounts that make you feel bad. Start to change your algorithm by actively consuming non-diet content. My personal rule of thumb is that if I see a post that doesn’t make me feel great about myself, I simply unfollow. It really can be that easy. 

• Physical Materials: Buy non-diet books and physically keep them close. Print non-diet quotes and put them somewhere you can see them. Write yourself non-diet inspirational messages and put them on a sticky note next to your laptop. 

• People Matter Too: The people around you matter too. I know it’s not that simple because sometimes your family or friends are deep in diet culture. And that’s okay, but make sure you find yourself some friends who are on the same mission as you: to ditch the diets! 

  
  Action item: Go onto your most used social media platform and unfollow at least 3 accounts that aren’t serving you anymore, and follow 3 new non-diet accounts.

6. Uncover the Past 

Now, we have to start getting into the really deep stuff. It’s uncomfortable… it’s hard… it’s scary… but you can do it. 

Start by reflecting on your childhood. Reflect on your mom’s relationship with food. Was there anyone in your household growing up who talked negatively about their bodies? That was always dieting or trying to lose weight? 

What other relevant childhood experiences have shaped your current views? Has social media and celebrities/influencers been a factor for you? 

Understanding these influences can provide insight and help you make leaps of progress.

Action item: Take out a journal and start writing to try to identify the main influence you believe has led you to where you were at your worst stage of dieting. Give yourself grace, and be gentle with yourself. This is not an easy thing to do, and if it feels overwhelming, try coming back to it a different day or simply skip this step for now. 

7. Face Your Fears 

You’ve done the hard work to learn how to stop dieting. You’ve started diving into your mindset and uncovering the past. Now, it’s time to face your fears. ;) 

Exposing yourself to fear foods can be a daunting but necessary step in this process. It’s important that you do this under the guidance of a dietitian to ensure that you have the support you need, as it can be a distressing process. 

By gradually confronting these foods with a dietitian, you’ll be able to help neutralize them… and maybe someday, actually enjoy them again. 

Action item: Write down 5 of your fear foods. 

8. Set Boundaries 

Setting boundaries is another crucial step. It’s important that you let your loved ones know that you wish to avoid diet talk. 

Clear communication about your needs will help create a supportive environment, which as we identified before, is very important. 

Here’s an example of how you can phrase these conversations with your loved ones in a firm, but friendly way. 

• “I’ve decided to stop dieting and heal my relationship with food and my body. This is really important to me and I’d love it if we could refrain from comments about diets or weight loss. Your support means a lot to me.” 

Action item: Identify what the first boundary you want to set with your family is, and write down a script of what you want to say. 

How to Stop Dieting: Key Points

By working through the steps, you can begin to ditch the diet, one step at a time. Remember, be kind to yourself, and know that you CAN do it. You are capable of more than you know. 

We want you to have a life free from diets, free from food rules, and free from talking poorly about your body.  Here’s a quick recap of the action items for each step, so you have them all in one place. 

1. Ask for Help: Research dietitians in your area and online, and write down 2 that you think would be a good fit for you. Think of it like “dating”.  You have to find someone who truly is a good fit for your personality and unique needs. 

2. Call it Out: Catch yourself having diet-related thoughts and shift your mindset. If you catch yourself saying “I shouldn’t have had that dessert”, reframe it to something like “I was craving that dessert, and I enjoyed it with my family.” 

3. Write it Down: Grab a piece of paper, a journal, or a sticky note and write your first journal entry.

4. Find Your Why: Write down 3 of your core values and your “why” statement, and store it in a place where you can come back to it. 

5. Check Your Environment: Go onto your most used social media platform and unfollow at least 3 accounts that aren’t serving you anymore, and follow 3 new non-diet accounts. 

6. Uncover the Past: Take out a journal and start writing to try to identify the main influence you believe has led you to where you were at your worst stage of dieting. Give yourself grace, and be gentle with yourself. This is not an easy thing to do, and if it feels overwhelming, try coming back to it a different day or simply skip this step. 

7. Face Your Fears: Write down 5 of your fear foods. 

8. Set Boundaries: Identify what the first boundary you want to set with your family is, and write down a script of what you want to say. 

You don’t have to go on this journey alone. There are people out there who want to help you transform your relationship with food & become the happiest version of you.

Nutrition by Emma is where health meets happiness. Visit our services page to see how our Registered Dietitians can support you on your journey to ditch the diet. You’ve got this! 

Why I Do What I Do

Everyone has a story, right? I didn’t study nutrition and become a registered dietitian for no reason. I believe that most dietitians stumble on this career path out of:

ONE… a desire to help others, and

TWO… a desire to help ourselves.

Everyone eats, right? As a dietitian, your options for helping others are countless. However, my interest in nutrition blossomed due to my own obsessions with food.

I grew up as a dancer with body image issues my whole life. I can remember being fitted for costumes and freaking out about my size as young as 8 years old. What started as body image issues turned into a desire to improve my performance as a dancer and be the best athlete I could possibly be.

I started to take nutrition and additional training (outside of dance classes) seriously in high school. I became obsessed with food and exercise.

When I started college, dance was over. I put down nutrition and exercise and picked up partying. When I gained the freshman 20lbs, I was devastated (as the body image issues were still there).

I turned to nutrition and exercise for weight loss and to change my body. I hated exercising and hated eating “healthy.” I know now that this resistance to healthy behavior patterns was a result of my struggle with self-acceptance. Because my motivation was to change the way I looked, I found ZERO enjoyment in what I was doing.Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

During this time, I declared my major in Dietetics. I dove into my studies in hopes of further expediting my weight loss. I didn’t know what kind of dietitian I wanted to be yet.

I continued to restrict my food intake until I lost an unhealthy amount of weight. I was weak in the gym. What muscle mass I had built was deteriorating. My confidence was being shed along with the lbs.

I thought to myself, “Do I have to diet forever to be skinny?” I believed the lie that “I am just one of those people who will always have to watch what I eat.” There were so many lies I believed about nutrition due to antiquated measures of health and outdated literature that was still being referenced in the nutrition world.

Fast forward to my Dietetic Internship (1200-hour supervised study post-grad). I discovered the concept of food freedom. Working in clinicals, outpatient clinics, and the community, I learned that life isn’t so textbook. Having all the nutrition knowledge in the world does not mean much without overcoming your mental barriers around food.

I discovered food freedom while interning at an outpatient clinic in 2020. At first, I didn’t understand the concept of food freedom. I thought, “Wow, who would advise someone to eat literally anything they want? That sounds so irresponsible and unhealthy!”

But food freedom is so much more than just eating whatever you want. 

The idea of food freedom can be subjective, but here is what food freedom means to me:

• Being free from obsessive thoughts about food

• Allowing myself to eat fun foods without guilt or shame

• Not constantly being on a diet or watching my portions

• Allowing myself to eat until I’m comfortably full and satiated

• Freedom to eat nutritious foods out of self love and desire to be healthy

• Eating in public without feeling self conscious

• No longer having an “off limits” list

• Living a life that is not controlled by what I eat

• Prioritizing mental health over a number on a scale

I witnessed peoples’ lives being changed through the concept of food freedom, including mine. 

Guess what, as an unintended consequence of having food freedom, I am the healthiest I have ever been - both mentally and physically!