Things I'd Tell You as a Dietitian if I Weren't Afraid of Hurting your Feelings

As a dietitian, I feel a responsibility to challenge nutrition misinformation and unhelpful beliefs around food and body weight.

Many of the messages we’re exposed to online, in diet culture, and even in healthcare, can negatively influence our relationship with food.

Here are some of the things I’d tell you more directly if I could.

The “All or Nothing” Mindset

One of the biggest barriers to lasting change is the “all or nothing” thinking pattern. This way of thinking makes you believe you must be perfect 100% of the time or you have failed.

For example, when you are trying to lose weight, and you find yourself eating cookies, you might feel like your whole day is ruined and decide to “start fresh” tomorrow.

This leads to a cycle of dieting, bingeing, and restarting that never ends...

Instead, try to see food choices as a spectrum. Eating a cookie does not erase your progress or mean you have no control.

It is not realistic to think you can't have any foods you enjoy, such as sweets, and it is important to still include these foods as part of your diet.

Small, consistent changes build habits that last. When you accept imperfection, you reduce stress around eating and make it easier to maintain balance.

You Are Not Addicted to Sugar

Many people tell me they are addicted to sugar, but this is rarely the case. What often happens is your body is signaling that it needs more energy or nutrients.

Undereating, poor sleep, high stress, emotional eating or overly restrictive diets can all increase cravings for sugary foods.

For example, if you skip meals or eat very little, your blood sugar drops, and your body seeks quick energy sources like sweets.

Instead of fighting cravings, focus on eating enough food that includes protein, healthy fats, and fibre. This helps stabilise blood sugar and reduces the urge to binge on sugar.

Focusing on Weight Loss is Making Binge Eating Worse

Patients struggling with binge eating come to me with one goal: to lose weight. But that focus itself is driving the binge eating cycle.

It is important that people struggling with binge eating get the right support to heal their relationship with food and their body, which means putting weight loss on pause.

When weight loss becomes the only goal, it creates pressure and shame around eating. This makes binge episodes worse because food becomes a source of comfort or rebellion.

Shifting your focus away from weight and toward health, enjoyment, and nourishment can improve your relationship with food and reduce binge eating.

You are Probably Not Gluten Intolerant..

People often restrict carbs thinking they are the cause of bloating. It’s true that carbs hold onto water, which can make you feel more bloated after eating them.

This is a normal response and does not always mean you have a gluten intolerance or other food sensitivity.

For example, eating a bowl of pasta or rice might cause temporary water retention, but this usually passes quickly.

If you suspect a true intolerance, keep a food diary and consult a healthcare professional for testing. Avoiding carbs unnecessarily can lead to nutrient gaps and make your diet less enjoyable.

Practical Tips to Improve Your Relationship with Food

• Eat regularly to avoid extreme hunger that leads to overeating.

• Include protein and fiber in meals to stay full longer.

• Practice mindful eating by paying attention to hunger and fullness cues.

• Allow yourself treats without guilt to reduce the urge to binge.

• Focus on how food makes you feel rather than just calories or weight.

• Get enough sleep and manage stress to support balanced eating habits.

  
  

Moving Forward with Compassion

Changing how you think about food and your body takes time and patience. It’s okay to have setbacks and moments of doubt. The key is to keep learning and adjusting your approach based on what feels sustainable and supportive for you.

If you find yourself stuck in cycles of dieting or struggling with binge eating, consider reaching out to a registered dietitian or therapist who can provide personalized guidance. Remember, your worth is not defined by your weight or food choices. Nourishing your body with kindness and balance is the best path to lasting health.

Are you looking for guidance from a registered dietitian to help with meeting your health/fitness goals or manage a health concern like type 2 diabetes, or other dietary needs? Get in touch for expert support tailored to your goals! Book your appointment here

Joanna Tsintaris, Specialist Dietitian & Biomedical Scientist

Joanna Tsintaris, is the Founder of Nourish Dietitian —an online health and nutrition clinic offering personalized 1:1 dietetic advice. She is a registered Dietitian in the UK and Biomedical Science graduate with first class MSc in Nutrition and Dietetics. Specializing in weight loss and Type 2 Diabetes with an interest in sports nutrition, Joanna empowers clients to make sustainable lifestyle changes, addressing conditions like pre-diabetes, PCOS, and more. With a holistic approach, she fosters a healthier relationship with food, challenges weight stigma, and rejects diet culture. Her clinical expertise, coupled with a commitment to evidence-based practice, ensures clients receive compassionate and person-centered care. Beyond her professional pursuits, Joanna, embodies the principles of holistic well-being in her own life, whether practicing yoga, enjoying brunch, or savoring moments with coffee in hand.