Nourished, Not Restricted: Building a Healthy Relationship with Food

Learn how to create a healthy relationship with food by embracing balance, honoring cravings, and letting go of guilt—one nourishing bite at a time.

Written by: Cristina Luibil, MS, RD, LDN

“Healthy” isn’t one-size-fits-all. It’s incredibly personal, and even your definition of “healthy” can shift over time. What feels healthy for one person might not for another, whether it’s a food, an activity, or even a mindset. That’s why building a healthy relationship with food means getting honest about what truly feels good for your body, mind, and soul.

Those “healthier” versions never satisfied me. If I wanted ice cream, I’d go for frozen yogurt—because it was “better,” right? But then I’d eat way more frozen yogurt and still crave the real thing. Eventually, I’d give in, eat a bunch of ice cream, and end up drowning in guilt.

This pattern repeated with anything I labeled as “off-limits.” The more I restricted, the more those foods consumed my thoughts.

Rewriting the narrative

Looking back, I now know that trying to control my food so tightly was not supporting a healthy relationship with it. Through studying intuitive eating and working with an amazing dietitian, I began to shift. I stopped forcing myself to eat things I didn’t enjoy just because they were “better for me.”

Take my apple crisp, for example. I added oats because I like the texture and flavor, not because I wanted to make it “healthier.” That subtle shift from fear to joy changed everything.

Letting go of food guilt

I no longer label foods as “good” or “bad.” I no longer spiral into black-and-white thinking. Instead, I listen to what I want, honor it, and move on. Sometimes it’s a salad. Sometimes it’s ice cream. And either way, it’s okay.

By letting go of restriction, I’ve created a much more peaceful, nourishing, and sustainable way of eating. I don’t fear cravings anymore because I trust that food will always be available when I want it.

That’s what a healthy relationship with food looks like to me: freedom, satisfaction, and the trust that I can care for myself, without shame or extremes.

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Disclaimer: While I am a registered dietitian, the information shared in this blog is for general educational and informational purposes only and may not be tailored to your specific health needs. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.