why diet culture is scarier than any haunted house đź‘»
This Halloween, there’s something even creepier than ghosts and goblins lurking around… It’s diet culture.
totally. wait, what is that?
Diet culture is a societal system of beliefs that promotes thinness above actual health. The scariest part? It’s everywhere. It creeps into our subconscious and slowly fractures our confidence in making decisions about how we eat and what we value about our bodies.
Here are a few of diet culture’s sneaky ways and how you can arm yourself against them using a non-diet approach.
labeling food as “good” or “bad”
Placing a moral value on food creates shame, guilt, and disordered eating patterns.
Avoid using binary labels. Instead, describe food as nutrient-dense, soul-nourishing, delicious, fun, quick, or satisfying. Food doesn't have a moral compass!
“what i eat in a day” videos
These videos are the jump-scares of social media. They promote unhealthy comparison and aren't personalized to your specific needs. Often, they aren't even fully honest or realistic.
It is okay to unfollow! Protecting your mental health is a key part of intuitive eating. If a creator makes you feel like you’re falling short somewhere, hit that unfollow button.
promoting extreme restriction
Restricting or cutting out entire food groups is a recipe for physical and mental burnout. Chronic restriction leads to poor gut health, a decreased ability to fight infections, and an increased risk of injury. Eek!
Your body needs a wide variety of nutrients to thrive. Embracing a way of eating that includes all food groups is the best way to avoid nutrient gaps and stay fueled.
the "detox" myth
"Cleansing" is just extreme restriction in a fancy costume. Your liver is already filtering out toxins. That’s literally its job!
You don't need a juice cleanse. You need a steady stream of nutrients. Support your body’s natural processes through consistent, satisfying, and varied meals.
weight loss as the "gold standard" of health
The world is set up for thin people, which can lead to discrimination in healthcare and the workplace. But weight is not a behavior, and it isn't necessarily a marker of health.
Seek out Health at Every Size (HAES) informed providers. In conversations about health, include important health markers, like blood pressure, energy levels, and mobility, rather than one number on the scale.
choose peace over spooky diet rules
It’s scary how often diet culture pops up, especially in our social media feeds. This year, instead of taking health cues from influencers, let’s focus on building a healthy relationship with food that feels good for you.
At My 3 Meals, we help you navigate the misinformation and build a plan that nourishes your body without the rules.
Ready to leave the horror of dieting behind? Schedule a telehealth appointment with us here.
PS: We take health insurance. Ask us about it here.
written by Andrea Peller + Aby S. Fewel
Registered Dietitian Nutritionists