Heal Your Relationship with Food: 4 Must-Read Books
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January often brings a flood of diet talk and weight loss resolutions. Everywhere you look, there’s pressure to change your body or “start fresh.” For many, this can feel stressful, overwhelming, or even triggering. As a weight-inclusive registered dietitian, I want to offer another alternative, one that helps you heal your relationship with food.
Instead of yet another quick fix, I’m sharing four books that challenge diet culture and guide you toward a more sustainable path to well-being. These resources will unpack the harmful diet messages we hear daily and provide a kinder, more balanced approach to eating and health.
If you’re tired of the same old resolutions, let’s explore how to nourish both your body and your mindset—without the pressure to shrink yourself.
1. “Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness from the Diet Industry” by Christy Harrison
Why it’s a must-read: Deep dive into how the diet industry has shaped our views on food, health, and self-worth.
If you’re tired of the constant pressure to change your body, Anti-Diet by Christy Harrison is a must-read. This book takes a deep dive into how the diet industry has shaped our views on food, health, and self-worth. Harrison explains how dieting doesn’t lead to lasting health but causes more stress, anxiety, and an unhealthy relationship with food.
In Anti-Diet, Harrison introduces the concept of intuitive eating. At its core, intuitive eating is about listening to your body, enjoying food without guilt, and rejecting the constant pressure to lose weight. The book highlights that health and weight are not the same, and there’s no “one-size-fits-all” approach to being healthy.
As a dietitian, I’ve seen how harmful diets can be to both mental and physical health. This book will empower you to break free from the cycle of dieting and help you towards healing your relationship with food and your body.
2. “The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being” by Christy Harrison
Why it’s a must-read: A compelling critique of how modern wellness culture undermines genuine health.
Wellness trends are everywhere. From the latest detox to the “perfect” superfood, it feels like there’s always something new to optimize about our health. But many of these so-called wellness solutions can cause more harm than good. In The Wellness Trap, Christy Harrison explores the toxic side of wellness culture. The book exposes how diet culture, misinformation, and questionable health trends undermine true well-being. Harrison offers readers a path to break free from harmful norms and reconnect with a more holistic, authentic approach to health.
Harrison argues that the wellness industry often co-opts terms like “self-care” and “mindfulness” to promote dieting and unhealthy behaviors. She encourages readers to take a step back and recognize that to be truly healthy, we don’t need to “optimize” every part of our lives. Instead, health is about balance, self-compassion, and respecting your body as it is.
Many of the clients I work with come in feeling drained and overwhelmed by the endless wellness trends they’ve tried in pursuit of better health. My goal is to simplify nutrition science and help them navigate the noise of disinformation and fleeting fads. The Wellness Trap is a must-read for anyone feeling pressured to “do it all” in the name of health. It encourages you to let go of the pursuit of perfection and embrace a more realistic, sustainable approach to well-being. This approach can help heal your relationship with food and foster a more compassionate mindset toward your body.
3. “Body Kindness: Transform Your Health from the Inside Out – and Never Say Diet Again” by Rebecca Scritchfield
Why it’s a must-read: Practical guide to embracing a compassionate approach to health by understanding how to love, connect, and care for yourself.
In a world where weight loss equals health, Body Kindness offers a refreshing shift in perspective. Scritchfield encourages readers to stop focusing on restrictive eating, calorie-counting, or body size. Instead, she promotes self-compassion, well-being, and sustainable health practices.
The concept of “body kindness” is simple but profound: treat your body with the same care and respect you would give to a loved one. Scritchfield teaches readers how to listen to their bodies, nourish themselves with joy, and embrace habits that promote long-term physical and emotional well-being. She combines science with practical strategies to help you build a positive relationship with your body. Body Kindness offers practical strategies for breaking free from diet culture, letting go of negative self-talk, and befriending your body.
As a dietitian, I believe that health should be about balance, not perfection. Body Kindness will help you cultivate a compassionate mindset that supports your well-being. If you’re ready to heal your relationship with food and approach your well-being in a loving, sustainable way, this book will guide you every step of the way.
4. “Fat Talk: Parenting in the Age of Diet Culture” by Virginia Sole-Smith
Why it’s a must-read: Evidence-based strategies for navigating conversations about food, weight, and body image with your children—without reinforcing harmful societal messages.
In Fat Talk: Parenting in the Age of Diet Culture, Virginia Sole-Smith dives into how diet culture impacts children and offers practical strategies for parents and caregivers. This book provides insightful guidance on fostering a healthy relationship with food and body, empowering parents to raise confident and resilient kids in today’s diet-obsessed world.
Raising children today is harder than ever. Kids are bombarded with diet talk, body-shaming language, and unrealistic beauty standards. These messages are everywhere—from school to the doctor’s office, sports, playgrounds, and even at home. As a result, many children begin to internalize pressure to lose weight, feel ashamed of their bodies, and even express a desire to diet at an early age.
Sole-Smith highlights how parents may unintentionally reinforce these harmful messages. A simple example is talking bout dieting, weight, or categorizing foods as “good” or “bad.” Phrases like “I feel fat today” or “This food is bad” can create negative associations with food and body image.
This book offers practical strategies for fostering a positive, body-respecting environment at home. Sole-Smith emphasizes the importance of modeling a positive relationship with food and embracing body diversity. These actions help kids build resilience against the unrealistic standards they face daily.
As a dietitian, I see firsthand how deeply diet culture affects people of all ages—especially children. Fat Talk is a must-read for any parent or caregiver who wants to nurture healthy, body-positive relationships with food. If you are at a loss for how to navigate conversations about weight and appearance in a way that supports your child’s well-being, look no further.
Conclusion: Nourish Your Mind, Body, and Soul This Year
As we step into the new year, it’s easy to feel the weight of dieting pressures and the relentless pursuit of body perfection. But instead of getting swept up in fleeting trends, let’s focus on body respect, self-compassion, and sustainable well-being.
Instead of going on another crash diet, why not invest in something that nurtures your relationship with food? These four books—Anti-Diet, The Wellness Trap, Body Kindness, and Fat Talk—offer a new perspective, one that challenges diet culture. They provide practical tools to help you break free from harmful food rules and unrealistic body ideals, while guiding you toward a more balanced, compassionate approach to both eating and well-being.
If you’re ready for a deeper exploration of how diet culture impacts your relationship with food, I am here to support you on your journey. Together, we can explore how to heal your relationship with food, create a balanced approach to nourishment, and build lasting well-being. Book a nutrition consultation today, and let’s work together to create a path toward health that feels empowering and sustainable.