Flexible Eating: A Dietitian’s Guide to a Balanced Diet

In today’s world, we are bombarded with advice about food and nutrition. Popular phrases such as “Eat this, not that” or “This food will cure you” dominate social media, gyms, and even healthcare settings. While many of these messages promise health and wellness, they often oversimplify the complexities of nutrition and well-being.

Do we really need to adhere strictly to these rules to maintain our health? More often than not, the answer is no. Health and nutrition are intricate subjects that cannot be reduced to simple lists of foods to embrace or avoid. The prevalence of such rigid guidelines stems from diet culture—a societal attitude that equates worthiness with thinness, pressuring individuals to constantly strive for an arbitrary ideal.

The norms established by diet culture have given rise to a multibillion-dollar industry that promotes various diets, each accompanied by its own collection of rules, often claiming supremacy in the quest for health or weight loss. Despite having unprecedented access to nutritional information online, people frequently find themselves navigating conflicting advice when trying to identify what constitutes a healthy diet.

As a registered dietitian specializing in eating disorders, I find that many of my clients have been adversely affected by the standards set by diet culture. They grapple with feelings of guilt and shame surrounding food, which may ultimately hinder their health rather than enhance it. Research indicates that diet culture can increase the risk of unhealthy behaviors, such as yo-yo dieting and eating disorders.

So, if rigid dietary guidelines are not the key to health, then what is? I propose that an all-foods-fit approach to nutrition might offer a viable solution.

What is all foods fit?

The concept of “all foods fit” may initially seem to suggest unrestricted eating, but that interpretation is overly simplistic. Instead, this model is grounded in the belief that all foods can be incorporated into a healthy diet through a balanced approach that encourages health. This flexibility involves listening to your body’s internal cues to determine what and when to eat, rather than adhering strictly to external rules.

This approach acknowledges the nuances of health and nutrition. Diet culture tends to categorize foods as definitively “good” or “bad”, while the reality is far more complex. Factors such as exercise, sleep, stress, mental health, socioeconomic status, access to food, and healthcare significantly influence health beyond just dietary choices.

Moreover, individual dietary needs vary greatly based on personal preferences, health conditions, access to food, daily routines, and cooking skills. The all-foods-fit model empowers you to make informed food choices aligned with your unique health goals, tastes, and lifestyle circumstances.

All foods fit in action

A common concern regarding the all-foods-fit approach is that permitting yourself to consume “unhealthy” foods will lead to excessive indulgence. However, research indicates that eliminating moral judgments around food can foster healthier eating patterns by reducing food-related stress. This ultimately diminishes the likelihood of disordered eating behaviors and enhances overall physical health.

To illustrate how this approach might manifest, consider attending a social gathering where the options include pizza, a vegetable platter, and cookies. If your diet labels pizza, cookies, and dips as “bad,” you might opt for some vegetables and still leave feeling unsatisfied. This hunger could lead you to overindulge in cookies later, creating a cycle of guilt and shame.

Now, picture attending the same gathering without categorizing foods. Knowing from past experience that pizza alone leaves you unsatisfied, you opt for a balanced plate consisting of a couple slices of pizza alongside some vegetables and dip. You find this balance satisfying and, when offered a cookie, enjoy it without guilt, even saving some for later.

By shifting away from strict dietary rules, the all-foods-fit approach encourages sustainable, healthy habits that can withstand life’s unpredictabilities and minimize stress around food.

How to get started with an all-foods-fit approach

Transitioning away from diet culture to an all-foods-fit approach can be challenging, but here are some practical tips to help you begin:

1. Eliminate moral labels from your food choices. Instead of categorizing foods as good or bad, focus on their names and nutritional qualities. For instance, think of chicken as a protein source, broccoli as fiber, and ice cream as a treat. This neutral language can aid you in making food choices without guilt.

2. Listen to your internal cues—hunger, fullness, satisfaction, and how various foods make you feel physically. Tuning into your body can help you navigate food choices that support your well-being.

3. Establish a consistent eating schedule. When meals are irregular, hunger can intensify, making it difficult to make balanced choices. Ensure you eat regularly throughout the day, incorporating snacks to fill any gaps between meals.

4. Gradually reintroduce foods you’ve previously avoided. Start small, choosing items that feel less intimidating or sampling smaller portions of more anxiety-inducing foods. This could mean including a piece of chocolate with lunch or trying out a bagel for breakfast. Gradually, you’ll build trust in your ability to enjoy these foods.

5. Take a moment to check in with yourself before eating. Ask questions like, “How hungry am I?” or “What do I feel like eating right now?”

6. Seek additional support if needed. This is particularly crucial if you struggle with disordered eating habits or have an eating disorder. Consider consulting a dietitian who can help challenge misinformation and improve your relationship with food.