Reclaiming Your Relationship with Food: A Journey of Self-Care, Not Perfection

In our pursuit of wellness, it’s easy to get caught in the trap of striving - for the perfect body, the perfect meal plan, the perfect routine. But true wellbeing doesn’t begin with external outcomes. It begins with the most important relationship of all - the one we have with ourselves.

At Ancient + Brave, we believe that how we eat is just as important as what we eat. In a world where diet culture is deeply woven into everyday life, many of us carry beliefs and behaviours around food that feel ‘normal’ - but are, in reality, rooted in restriction, guilt, and control. These patterns can disconnect us from our bodies, our hunger cues, and the joy of eating.

This journal invites you to pause and reflect. To explore how your relationship with food mirrors your relationship with yourself. Are your choices driven by self-care or by self-criticism? Do your wellness goals support your vitality - or silently uphold unrealistic ideals?

Let’s begin to reframe nutrition not as a measure of willpower, but as a deeply personal act of nourishment. Not as a means to perfect ourselves, but as a way to connect, ground, and care for the body we live in.

Through gentle awareness and science-backed strategies, we’ll explore how to step away from perfectionism and toward a more intuitive, supportive way of eating. Because when we lead with compassion instead of control, we open the door to lasting, whole-body wellbeing.

Step 1 - Recognising Diet Culture in Everyday Life

What is diet culture?

Diet culture is a set of beliefs that equates smaller bodies with health and worth, values control over food and body, and often promotes unrealistic or restrictive approaches to eating. It’s everywhere. From social media to family conversations, and it can be so normalised that we don’t even notice when it’s shaping our choices.

What it looks like:

• Labelling foods as "good" or "bad"

• Feeling guilty after eating

• Believing that thinner always equals healthier

• Tying self-worth to what or how you eat

Reflect:

• Can you recall a moment today where diet culture showed up in your thoughts?

• Where do these beliefs come from (media, upbringing, peer groups)?

Try this:

• Practice naming these thoughts as "diet culture" rather than truths.

• Gently challenge them with curiosity, not judgment.

Step 2: Reframing Food Thoughts

Our inner dialogue shapes how we feel about food and ourselves. When we label foods as good or bad, we’re subtly shaping how we see ourselves in relation to it. This way of thinking can lead to guilt, shame and a fractured relationship with nourishment.

But food isn’t moral, and doesn’t carry a value system. Some choices can be more nourishing, grounding or energising than others in a given moment, but they’re not a reflection of your worth. When we release judgement, we create space for compassion and the joy that food provides. 

Let’s reframe common thoughts:

Reflect:

• Which food thought do you catch yourself saying most often?

• How does it feel to try a different perspective?

Try this:

• Choose one reframe to practice for the week. Journal how it changes your experience.

Step 3: Self-Care Over Perfection

The Ancient + Brave way of life embraces slow, considered choices that support long-term wellbeing. It’s not about rigid rules - but about slowing down and tuning in. Listening to bodily cues such as honouring your hunger and choosing food that nourishes you. Not just physically - but emotionally, too. Self-care might look like a warm, grounding meal or a moment of stillness over hustle. These small acts of care add up - supporting a deeper connection to yourself. 

Because wellbeing isn’t about doing it all perfectly. It’s about doing what feels kind in the moment.

We invite you to:

Tune in rather than control:

• Eat when you're hungry, not just when you "should"

• Rest when you're tired, not when you’ve "earned it"

Reflect:

• What does self-care mean to you beyond food and exercise?

• Where are you still trying to be perfect instead of present?

Try this:

• Create a small ritual of nourishment that’s just for you: a mindful moment with your matcha, a quiet walk, or a screen-free morning.

Step 4: Building a More Supportive Food Relationship

Key principles to carry forward:

• Food is not a reward or punishment

• Your worth isn’t tied to what you eat

• You don’t need to earn your nourishment

• You can trust your body

Reflect:

• What would a supportive relationship with food look and feel like for you?

Try this:

• Write a letter to your body thanking it for how it supports you every day.

Remember: this isn’t about getting it perfect. It’s about getting it kind. 

As a nutritional therapist who has worked with hundreds of women, I have discovered that the above prompts can often have meaningful and significant impacts on my clients’ health and wellbeing. It has led me to understand that our relationship with food and the intention behind making dietary changes is the foundation for everything and can make all the difference when it comes to real ‘success’ with nutritional changes.