Reclaiming Your Relationship with Food: A Journey of Self-Care, Not Perfection

In our pursuit of wellness, it’s easy to get caught in the trap of striving - for the perfect body, the perfect meal plan, the perfect routine. But true wellbeing doesn’t begin with external outcomes. It begins with the most important relationship of all - the one we have with ourselves.

As a nutritional therapist with many years of experience working with hundreds of clients, I’ve seen firsthand how deeply our relationship with food is tied to our relationship with ourselves. In my clinical practice—and through additional training with the National Centre for Eating Disorders—I’ve come to understand how diet culture, disordered eating patterns, and perfectionist thinking quietly shape our everyday decisions around food, often without us even realising it.

This journal is an invitation to pause, reflect, and gently question the beliefs we hold about eating and wellbeing. It's not about quick fixes or rigid rules. It’s about reconnecting—with your body, your needs, and the part of you that seeks nourishment, not punishment.

I really believe  that true wellbeing begins within. It’s not just about what you eat, but how you feel about eating. And if you’re stuck in cycles of guilt, shame, or constant striving, it might be time to approach food—and yourself—with more compassion.

Together, we’ll explore how to reframe common food thoughts, recognise the subtle influence of diet culture, and move towards choices grounded in self-respect rather than restriction. These are the same principles I’ve shared with clients for years, and I hope they offer you a new sense of clarity and ease.

This is not a guide to getting it “right.” It’s a journey to getting it kind. 

Step 1: Recognising Diet Culture in Daily Life

What it looks like:

• Labelling foods as "good" or "bad"

• Feeling guilty after eating

• Believing that thinner always equals healthier

• Tying self-worth to food choices

Reflection prompts:

• Can you recall a moment today where diet culture shaped your thoughts?

• Where do these beliefs come from—media, upbringing, social circles?

Try this:

• When a food-related thought feels harsh or critical, ask: "Is this diet culture talking?"

• Respond with curiosity, not judgment.

  
  

Step 2: Reframing Food Thoughts

Your inner narrative is powerful. The way you speak to yourself about food can either fuel guilt or foster connection. Here are a few reframes I often offer in clinic:

Common Thought	A Kinder Reframe
"I've been naughty."	"This food brought me joy and comfort today."
"I shouldn’t have eaten that."	"That meal met a need I had in that moment."
"I have no willpower."	"My body needed something different than I expected."
"This is a cheat day."	"All foods have a place in a nourishing lifestyle."
"That food is bad."	"Some foods are more nutrient-dense than others—and that’s okay."

Reflection prompts:

• Which thought do you notice most often?

• What changes when you respond to yourself with kindness?

Try this:

• Choose one reframe to practice this week. Journal how it shifts your experience.

  
  

Step 3: Choosing Self-Care Over Perfection

My clinical strategy is built on thoughtful, intentional choices that support long-term wellbeing. This means:

Listening instead of controlling:

• Tune into hunger and satiety cues. Don't eat beyond full to finish your plate.

• Rest when you're tired—not only when you've "earned it"

Reflection prompts:

• What does self-care look like for you beyond food and exercise?

• Where in your wellness journey are you chasing perfection instead of presence?

Try this:

• Create a small nourishment ritual just for you—whether it’s a mindful moment with your matcha, a walk without distractions, or a slow, screen-free meal.

  
  

Step 4: Building a Supportive Relationship with Food

Core principles to remember:

• Food is not a reward or punishment

• Your worth is not determined by what you eat

• You don’t need to earn nourishment

• You can trust your body

Reflection prompts:

• What would a peaceful, supportive relationship with food feel like to you?

Try this:

• Write a short note to your body, thanking it for all it does

  
  

This is your space to explore, to question, and to begin again. With curiosity. With honesty. With care.