Nina Kaufmann

The start of a new year always means being bombarded by diet culture marketing. Social media filled with empty promises of quick fixes, detoxes, and weight-loss resolutions, wrapped in a neat format of inspirational, aesthetic videos. It’s easy to buy into these narratives, especially when they’re dressed as “helping you become your best self.” We all want to be our best selves, after all. But deep down, many of us know this approach isn’t sustainable. You likely tried it many times before—yet, you’re again at the beginning.
(And also, why does our “best self” always have to be the thinnest possible version of ourselves?)
So instead of restrictive resolutions that will leave you feeling defeated and feeling like you’re not enough, and will never be enough, what if you focused on nourishing your body with kindness and care? Understanding that in a truly healthy life, restrictions are unnecessary because all foods have their place.
That’s where gentle nutrition comes in.

Gentle nutrition is part of the intuitive eating framework. It allows you to have a balanced approach to nutrition that considers your body’s needs without falling into extremes. It’s helps you understand that taking care of your health isn’t about perfection or rigid rules. Nutrition isn’t black or white. With gentle nutrition, just like with intuitive eating, you get to create a peaceful relationship with food that feels good—rooted in self-respect and flexibility.

Why Is Gentle Nutrition Better Than Diet Resolutions

Usual New Year’s resolutions are often all about deprivation. Cut carbs. Quit sugar. Burn more calories than you consume. No pain no gain.
These goals usually don’t last long because they’re built on restriction and punishment, not sustainability. They’re exhausting, not energizing. And let’s face it: they usually leave you feeling like a failure because they’re impossible to maintain.
Not to mention their progress is usually measured in weight, meaning that any fluctuation that deviates from the “goal” will probably leave you feeling like a failure—even though some weight fluctuations are perfectly normal.

Gentle nutrition takes the opposite approach. It’s about addition, not restriction. Instead of cutting your favorite foods or even entire food groups out, you look at what you can include to support your health and happiness. No guilt. No shame. Just small, meaningful steps toward a well-nourished body, without sacrificing your mental health.
Because you understand that true health is rooted in self-compassion and flexibility. All foods fit into a healthy life, and all foods have the roles they play. Enjoying food is more than just consuming nutrients—some foods nourish our soul. Food is also about tradition, connection, feeling taken care of, and more. To deprive yourself of these aspects of food is unhealthy. As simple as that.

Setting Gentle Nutrition Goals

This year, try approaching your health gently, with curiosity, self-compassion and flexibility instead of criticism and perfectionism.

Here are some ideas for practical goals to get started:

1. Goal: Add More Nourishing Foods
   Instead of focusing on what foods to cut out, think about what you can include. Add a handful of greens to your pasta. Snack on a piece of fruit between meals. Enjoy a hearty soup packed with seasonal vegetables. Small additions like these can make a big difference over time.
   For more inspiration, read:
   Gentle Nutrition Tips for Balanced Health: Nourishment Without Restriction
   Winter Wellness Guide: How to Support Your Immune System Naturally
2. Goal: Add More Variety and Balance
   Balance doesn’t mean perfection in every meal. It’s about flexibility. Pair proteins with carbs, include healthy fats, try having more colorful vegetables with your meals, and don’t avoid your favorite comfort foods. A bowl of ice cream alongside a balanced dinner is perfectly okay, and it offers the feeling of satisfaction, which is important for a healthy life!
3. Goal: Practice Mindful Eating
   Try eating mindfully at least some of the time. Remember, perfection is never a must!
   Pay attention to how your food tastes and how it makes you feel. Take a few deep breaths before eating. Savor the flavors and textures. This simple practice can help you reconnect with your body’s cues, make you feel more connected to your food and your body. Food body congruence is an essential part of intuitive eating—after all, we wouldn’t want to be eating foods that make us feel bad.
   Visit my free Mindful Eating: The Intuitive Approach course for more tips on the topic!
4. Goal: Hydrate and Rest
   Nutrition isn’t just about food. Drinking enough water (or your favorite teas) and getting adequate, good quality sleep are foundational to feeling your best. Get a cute watter bottle and keep it nearby and set a bedtime that feels realistic. Create a relaxing bedtime routine.
   To deepen your knowledge on good quality sleep and nurturing yourself overally, visit my Nurturing Female Hormones: Beyond Diets and Restrictions course. It’s a popular beloved course for a reason, boasting many 5 star reviews, including this one:
   “I love this course. It is easy to understand, comforting and one of the best courses I have taken on Udemy. Thank you.”
   Why not start a new year by investing in your health with one of the best courses?
5. Goal: Find Joy And Fun in Movement
   Reject the toxic all-or-nothing/no pain no gain mindset about exercise. It’s bound to make you feel inadequate and makes it seem like movement is only beneficial if you can’t move for the next 3 days. Which isn’t true. All movement is beneficial—whether you spend a lovely afternoon gardening, enjoy a long walk on the beach with your best friend, or play with your dog in the park.
   This year, make a commitment to move in ways that feel good for your body. Dance in your kitchen, take a walk in nature, or stretch while watching TV. Remember the ways you enjoyed moving as a child, before diet culture stole the fun from it. Maybe you could even dare yourself to try some exciting new classes you never thought you would, like pilates, twerking, ballet, horse riding, or joining a local hiking group.
   Movement should be about connection, fun and joy, not punishment. Only with this flexible, positive mindset will you be able to move consistently, long term.
   If you’d like to learn more about joyful movement, visit my free course: Body Positivity in Fitness: Enjoyable Movement for EveryBody

Gentle Nutrition In Practice

Everyday practice of gentle nutrition might look like starting your day with a delicious breakfast that energizes you. My current breakfast obession is enjoying yoghurt mixed with collagen powder, vitamin C, coconut drops and a handful of blueberries, with a side of lentil rice cakes (lentil cakes?) with peanut butter and banana slices, with pumpkin spice sprinkled on top.
I like it because it’s quick to make, rich in protein and fiber which keeps me full, includes variety of textures and all my favorite tastes.
However, some mornings you may oversleep and have a quick energy bar on the way to work, and that’s okay!

For lunch you may choose a well balanced meal that includes, protein, fiber, carbs, vegetables and yummy sauce. Some days it’ll be a quick sandwich you buy on the go, and some days you’ll cook a comforting hearty stew from scratch. And you’ll know it’s okay because healthy nutrition is about what you do some of the time, or most of the time!

Dinner might be pasta with a side of greens and your favorite quick sauce, finished with a satisfying piece of chocolate and maybe some wine.
You get to have all your favorite foods in your eating world and still take loving care of your health.
Gentle nutrition isn’t about “hitting macros” or counting almonds you ate. It’s about showing up for yourself in way that are doable, enjoyable and nourishing. Some days might look different and that’s okay, because flexibility is a part of health.

You Don’t Have To Do It Alone

Choosing freedom and trusting your body in a world obsessed with thin ideal and diet culture isn’t always easy.
If you’re finding it difficult to develop a healthy, positive relationship with food, or aren’t sure how to create balance that works for your body, you don’t have to do it alone.
As a certified intuitive eating nutritionist, my specialty is helping you heal your relationship with food and cultivate a sustainable, joyful approach to health that will last you a lifetime. Together, we’ll uncover what works for your unique needs—and your life.

Ready to feel at home in your body and build a nourishing, positive relationship with food? Let’s work together. Book a free discovery call today, and take the first step toward a healthier, more compassionate life.

Take the first step toward food freedom—my coaching packages start at only 97€. Click here to learn more!

This post may contain affiliate links. Read our disclosure policy here.