Have you ever eaten a salad while secretly craving a burger and fries... and then felt guilty either way?
If so, you’re not alone. This kind of food guilt is something I see all the time as a board-certified health coach supporting clients through 1:1 health coaching and wellness coaching. And honestly? It’s exhausting.
That’s why I want to talk about something close to my heart—and probably relevant to your life too: the difference between intuitive eating and diet culture.
Because the truth is, so many of us are walking around thinking we’re “failing” at health, when in reality… we’ve just been taught the wrong things about food, our bodies, and what it really means to eat well.
Now, I could give you a breakdown of what an ideal diet might look like for optimal health—but this post isn’t about that. This is about building awareness around diet culture. It’s about recognizing how it has shaped our beliefs, behaviors, and even our self-worth. It’s about stepping out of the yo-yo dieting cycle and learning to understand your relationship with food and the purpose it serves in your life.
Because food isn’t the enemy. Food is nutrition, and nutrition is nourishment.
When we’re stuck in the mindset of diet culture, we may not realize that our cravings, emotional eating, or bingeing are often our bodies’ responses to deeper things—stress, anxiety, guilt, grief. This work isn’t about controlling food... it’s about healing your relationship with food. It’s about listening, honoring, and supporting your body—not antagonizing it.
💣 What Is Diet Culture, Anyway?
Let’s start here. Diet culture is the belief system that tells us:
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Thin = healthy
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Certain foods are “bad,” and others are “good”
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You have to earn your food through exercise or restriction
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You should always be trying to lose weight
Sound familiar?
It shows up in sneaky ways, too: like that influencer posting their “guilt-free” dessert (as if food needs to come with a side of shame), or that little voice in your head saying you were “good” today for skipping carbs.
Diet culture thrives on control, guilt, and comparison. And honestly? It’s exhausting.
As a board-certified health coach, I see how damaging these beliefs can be every day in my 1:1 health coaching sessions and wellness workshops. But here's the good news: there is another way.
🌱 What Is Intuitive Eating?
Now, let’s flip the script.
Intuitive eating is about coming back to your body’s natural cues. It means:
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Eating when (and because) you’re hungry
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Stopping when you’re full (not stuffed)
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Enjoying food without guilt or obsession
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Honoring cravings without spiraling into shame
It’s not a diet. There are no rules. No off-limits foods. It’s a process of rebuilding trust with your body—something many of us have lost after years of diet culture conditioning.
There’s a whole framework behind intuitive eating, but at its heart, it’s about reconnecting with yourself on a journey of self-discovery—one that I’m honored to be part of with my clients through personalized wellness coaching.
💬 What I Tell My Clients
I always say this: You were born knowing how to eat.
Think about it—babies cry when they’re hungry and stop eating when they’re full. I remember really embracing this when my girls were babies. There was such a pure, intentional relationship with food. No rules, no guilt—just listening and responding.
We’re all wired for that kind of trust with our bodies. But diet culture teaches us to override those signals—to push through hunger, ignore fullness, and shame our cravings.
As a health coach, I support clients through the process of healing their relationship with food by encouraging them to:
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Live in a world where there are no rules around food. Yes, really.
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Be curious about cravings—not judgmental. Cravings are data, not failure.
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See food as more than fuel. It’s also joy, connection, tradition, celebration, and comfort.
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Know that health isn’t about perfection. It’s about balance, grace, and self-compassion.
I also introduce my clients to deeper emotional patterns—like the mind-body syndrome and the symptom imperative. As food begins to take up less mental time and emotional energy, the mind may find new distractions to cope with stress. This is a completely normal part of the process.
Stay present. Stay mindful. You’re not doing it wrong—you’re healing. With time, food becomes what it was always meant to be: nourishment, not noise.
🙅♀️ Common Myths I Hear
“If I eat intuitively, I’ll just eat cookies all day.”
Totally valid fear—but here’s the thing: when nothing is off-limits, the urgency and obsession around “forbidden foods” starts to fade. Yes, you might eat more cookies at first, but eventually, your body will crave variety and balance.
“Isn’t this just giving up on health?”
Not at all. Intuitive eating supports health—physical, emotional, and mental. You can absolutely still care about nutrition and wellness. You’re just doing it from a place of respect and connection, not guilt or fear.
🛠 How to Start Listening to Your Body
Here are a few gentle ways to begin your intuitive eating journey:
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Try mindful eating. Put your phone down during one meal and truly tune in.
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Start a food + mood journal. Not to track calories—just to notice patterns.
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Ask yourself: Am I hungry or thirsty? What sounds satisfying?
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Unfollow accounts that trigger food guilt or promote toxic body ideals.
Remember: this is a practice, not a pass/fail test. Be kind to yourself.
💛 Final Thoughts
Here’s what I want you to know: You don’t need to earn your food. You don’t need to punish yourself to be healthy. And your worth is not determined by your weight, your willpower, or your plate.
If you’ve been stuck in the cycle of diets, food guilt, and confusion—I see you. There is another way, and I’d love to walk alongside you on your path to healing.
As a board-certified health coach, I offer 1:1 health coaching and wellness workshops for parents and professional who want to break free from diet culture, reconnect with their bodies, and experience true nourishment—on their own terms.
💬 Want support on your intuitive eating journey?
Let’s talk! Book your discovery session today- it's always free of charge and free of commitment (just like all those fancy diets you're kicking to the curb)!
Cheering you on!
Marissa Powers MHS, NBC-HWC
Health Coach & Wellness Educator
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