Written by: chef dopeness, c
Breaking Free from the Cycle
Ok friends, let’s be real—many of us grew up hearing things like:
🗣 “You better clean that plate! Don’t waste food.”
🗣 “Are you gonna eat all of that?”
🗣 “You need to lose a few pounds before summer.”
Whether it came from well-meaning family members, social media, or mainstream diet culture, these messages shaped the way we see food, exercise, and our bodies.
But here’s the truth: health isn’t about punishing or restricting yourself—it’s about balance. It’s about creating habits that nourish you physically, mentally, and emotionally. Let’s talk about the mindset shifts that will help you unlearn toxic diet culture and build a lifestyle that actually works for you.
Mindset Shift #1: Food is Fuel, Not the Enemy
Diet culture has conditioned us to see food in black and white—”good” vs. “bad,” “clean” vs. “junk.” But food isn’t just about calories; it’s about fueling your body and soul.
Instead of obsessing over restrictions, start asking:
✅ Does this meal give me energy?
✅ Does it make me feel good?
✅ Does it fit into my lifestyle without stress?
Some days, that might look like a green smoothie with protein and fiber. Other days, it might be a plate of oxtail and rice because your ancestors didn’t suffer for you to eat sad salads forever! The key is balance—enjoy your cultural foods while making small, sustainable tweaks when needed.
For many of us, food has always been tied to rules, guilt, and restriction. Whether it’s the idea that carbs are “bad,” that eating late at night leads to weight gain, or that we have to “earn” our meals with exercise—diet culture has us programmed to fear food instead of seeing it as fuel.
But food isn’t the enemy. It’s what gives us energy, keeps our minds sharp, and allows us to show up as our best selves. When we shift from a restriction mindset to a nourishment mindset, we stop seeing food as something to control and start seeing it as something that empowers us.
So, how do we make this shift practically? Let’s break it down into some tangible, bite-size steps we can start implementing today:
1. Stop Labeling Foods as “Good” or “Bad”
When we categorize foods as “bad,” we automatically associate guilt with eating them. Instead, try to see food on a spectrum—some foods are more nutrient-dense and provide long-term fuel, while others are purely for enjoyment (and that’s okay!).
✅ Try This Instead: Instead of saying, “I can’t have pasta because it’s bad,” say, “How can I balance this meal with protein and fiber so I feel full and energized?”
Example: Enjoying your favorite spaghetti dish? Add grilled chicken and a side of sautéed spinach to boost the nutrition without sacrificing taste.
2. Upgrade, Don’t Restrict
Small swaps can make a big difference over time. Instead of cutting out entire food groups, focus on upgrading what you already eat.
✨ Simple Upgrades:
🔹 White rice → Mix in quinoa or cauliflower rice for extra fiber.
🔹 Flavored yogurt → Opt for plain Greek yogurt + honey for more protein.
🔹 Sugary drinks → Infused water or herbal tea for hydration without excess sugar.
🔹 Fried foods → Air fryer or oven-baked options for crispiness without the grease.
These aren’t about depriving yourself—they’re about adding more nourishment where you can.
3. Balance Your Plate with the 80/20 Approach
You don’t have to eat “clean” 100% of the time. A more sustainable approach is the 80/20 rule—aim for nutrient-rich foods 80% of the time and allow yourself flexibility 20% of the time.
🍽 What an 80/20 plate looks like:
- 80% nourishing foods: Lean proteins, whole grains, healthy fats, colorful veggies.
- 20% enjoyment foods: A slice of cake, a few fries, or a cocktail with friends.
✅ Try This Instead: If you’re craving mac & cheese, enjoy it—just add some roasted veggies or a protein source to balance it out.
In the end, it comes down to moderation. It takes a little more self control than fully restricting yourself, but that’s how you find your balance. Our goal is sustainability, friend.
4. Listen to Your Body, Not Just the Clock
We’ve been conditioned to eat at specific times or finish everything on our plates, even when we’re not hungry. Instead of eating out of habit, start tuning into your body’s hunger and fullness cues.
🔹 Before eating, ask yourself: Am I actually hungry, or am I just bored/stressed?
🔹 While eating, check in: Am I satisfied, or just eating because it’s in front of me?
🔹 If you’re hungry, eat: Don’t deprive yourself just because it’s not 12 o’clock.Hunger cues are there for a reason. Especially if you’re living a pretty active lifestyle, your body needs the fuel. This is where meal prep comes in handy. Stay ready so you ain’t gotta get ready 😉 *Shameless Plug* *Wink Wink* Click here, we got you 😉
Practical Tip #1: Start with smaller portions, knowing you can always go back for more. This helps prevent overeating while still honoring your hunger.
Tip #2: Keep snacks or a meal on hand, be it some fresh fruit, a protein bar (I like these!) or even a meal. Elevation is in the preparation. This is the perfect segway for #5…
5. Plan Ahead to Set Yourself Up for Success
Let’s be real—when life gets hectic, it’s easy to grab whatever is convenient, which often means less nutritious options. A little planning can make healthy choices easier and more accessible throughout your day.
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🛒 Simple Planning Tips:
- Meal prep basics: Have easy-to-grab proteins (boiled eggs, grilled chicken, beans) and pre-chopped veggies ready. (Check out our A la carte)
- Smart snacking: Keep nuts, fruit, or protein bars on hand instead of relying on vending machine snacks. (we have snacks too!)
- Hydration hack: Carry a reusable water bottle to stay hydrated instead of reaching for sodas or sugary drinks. (oh! we have cute water bottles too)
✅ Try This Instead: If you know you have a busy workweek, prep overnight oats or smoothie packs so you can start your mornings with something nourishing and quick.
✅ ✅ Or, hear me out… place your order before Wednesday’s at 11:59p and have your meals and snacks delivered to your door for the week! No stress, no mess, we got you! 😉 ORDER NOW
Final Thoughts: Small Steps = Big Wins
Shifting your mindset around food doesn’t mean overhauling your entire diet overnight. It’s about small, intentional choices that add up over time.
✔ Don’t demonize food—see it as fuel.
✔ Make small upgrades instead of cutting foods out completely.
✔ Find a balance that works for your lifestyle.
The goal is not perfection—it’s progress. The more you focus on adding nourishment instead of restricting yourself, the easier it becomes to make healthier choices without feeling deprived.
Which of these small shifts are you working on? Let’s talk in the comments! 👇🏽😊
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