The Ins and Outs of Nutrition: How to Have a Healthier Relationship with Food

Having a healthy relationship with food isn’t about rigid rules or moralizing what’s on your plate. It’s about ease, balance, and connection—with your body, your emotions, and your community. The truth? Building that relationship takes effort, but it isn’t impossible. In fact, it can start at any age. Here’s how we’re guiding both kids and adults at Evora toward more mindful, balanced eating habits in 2025.

For Kids: Start Small, Think Big

Nurturing a healthy relationship with food early on can shape how kids view eating for life. The key is to build a food environment based on curiosity, not control.

Skip the “Good vs. Bad” Labeling

Labeling foods as “good” or “bad” can create shame or confusion. Instead, talk about foods in terms of how they help us grow, fuel us, or give us energy. All foods can fit—some nourish the body, others nourish the soul.

Prep, Cook, and Eat Together

Getting kids involved in the kitchen creates positive, hands-on experiences with food. It’s a fun way to build skills and appreciation while reducing picky eating tendencies.

Rethink Rewards

Avoid using food as a reward (“you get dessert if you finish your veggies”) or as a punishment (“you were bad, so no treat”). This can distort how children associate emotions with eating.

You Model, They Mirror

Kids learn far more by what you do than what you say. Instead of lecturing them about food, demonstrate balance by showing how you enjoy veggies and still have dessert without guilt.

For Adults: Food Freedom Starts with Awareness

Many of us have inherited confusing or restrictive messages around food—whether from diet culture, childhood habits, or the pressure to “eat perfectly.” But there’s a better way to rebuild trust with our bodies and create a more peaceful relationship with food.

Practice “Relaxed Eating”

Relaxed eating encourages tuning into your body's natural hunger and fullness signals. This means eating when you’re hungry, stopping when you feel satisfied, and letting go of guilt or the need to “make up” for eating. It also recognizes the emotional and social roles that food plays—because eating isn’t just about fuel; it’s also about connection, comfort, and culture.

Choose Preference Over Position

Rigid food “rules” often create more stress than success. Rather than holding firm positions like “I never eat dessert” or “I must avoid carbs,” consider shifting toward preference—what feels right in the moment, based on your environment, needs, or mood. This makes space for flexibility, which is a key part of long-term well-being.

Redefine Balance

True balance doesn’t mean perfect portions or eating “clean” all the time—it means embracing variety without fear. In fact:

“In order to fulfill your body’s nutritional needs, you need to consume adequate portions of protein, fats, and carbohydrates. Some or all of these macronutrients are present in every food group, so there is no biological or chemical need to cut any group out (unless instructed by a doctor).”

“Everything in moderation” isn’t just a cliché—it’s a grounded approach to meeting your nutritional and emotional needs. This includes eating for both nourishment and pleasure.

Flexibility Is Key

A flexible approach to food allows you to adapt—whether you’re at home, out with friends, managing stress, or traveling. It helps you stay connected to your body’s needs rather than clinging to strict food ideals. Flexibility brings sustainability, and sustainability builds long-term health.

Relationships with Food Are Built Over Time

Whether you're helping a child build food confidence or unlearning old habits yourself, the goal is the same: creating a relationship with food that feels balanced, nourishing, and free of shame. At Evora, we believe that food should bring ease—not anxiety. By modeling calm, flexible, and inclusive eating habits, we set the stage for healthier generations to come—starting with ourselves.

Remember: it's not about being perfect. It's about being present, aware, and kind to yourself at every stage of the journey.Some concepts in this post were inspired by the National Eating Disorders Association. Learn more atnationaleatingdisorders.org.