A Kinder New Year: How Letting Go of Diet Culture Can Help You and Your Family
As the year winds down, you might already be thinking about New Year’s resolutions. Maybe this is the year you’ll finally get organized, find more time for yourself, or focus on your health. But let’s be honest, how often do those resolutions leave us feeling worse instead of better?
For many mothers, the new year adds pressure to an already full plate. We set ambitious goals, only to feel defeated when life gets in the way. And when our resolutions don’t stick, it’s easy to think we’re the problem and that we’re just not trying hard enough.
If this sounds familiar, you’re not alone. Resolutions tied to weight, fitness, or appearance — the kind diet culture loves to push — are some of the hardest to keep. Not because we’re lacking willpower, but because these goals often come with impossible expectations.
What if this year, instead of chasing those same resolutions, you tried something different? What if you let go of the pressure and embraced a kinder, more balanced way forward, one that benefits not just you, but your family too?
What Is Diet Culture, and Why Does It Matter?
Diet culture is a deeply ingrained system of beliefs that equates thinness with health, assigns morality to food choices (think “good” vs. “bad” foods), and convinces us that losing weight equals success and worth (Source: https://christyharrison.com/blog/what-is-diet-culture). In other words, it teaches us that some foods and bodies are inherently better than others.
Why does this matter? These messages often lead to feelings of shame, guilt, and inadequacy. Even worse, diet culture is so normalized that many of us don’t even realize we’re participating in it.
For mothers, the impact can be especially harmful. The pressure to “get your body back” after having a baby is a prime example of diet culture. It perpetuates the idea that a mom’s body needs fixing after the incredible work of growing and nourishing a human. When these unrealistic expectations aren’t met, they can damage self- esteem and body image. This often leads to harmful behaviours, like restricting food or using exercise as a form of punishment.
Even more concerning, diet culture’s reach extends to children. Kids exposed to diet culture are at a higher risk of developing disordered eating patterns and negative body image (Source: https://rdcu.be/d0nLF). By recognizing and rejecting these harmful messages, we can help protect our children’s mental and physical health.
Resolve to Let Go of Diet Culture in 2025
Letting go of diet culture can create space for a healthier, more balanced life. Here are some practical ways to start: Reframe how you think about food: Avoid labeling foods as “good” or “bad.” Instead, see food as fuel and enjoyment, which can reduce guilt and encourage a healthier relationship with eating.
Recognize the many purposes food serves: Food provides nourishment and energy, but it can also bring comfort, connection, and joy through cultural traditions and shared moments.
Learn about intuitive eating: Intuitive eating encourages you to listen to your body’s hunger and fullness cues instead of following restrictive rules. This approach fosters a more trusting and balanced relationship with food. Using the Hunger-Satiety Scale can help you lean into intuitive eating (Hunger-Satiety Scale: https://uhs.berkeley.edu/sites/default/files/wellness- hungersatietyscale.pdf)).
Understand the binge-restrict cycle: Restricting food often leads to cravings and overeating, followed by guilt. Breaking this cycle means giving yourself permission to eat when you’re hungry and focusing on satisfaction rather than deprivation.
Explore body neutrality: Instead of focusing on loving or hating your body, try appreciating it for what it does. Body neutrality encourages you to view your body as a tool that supports your daily life, shifting the focus away from appearance and toward function.
Choose joyful movement: Find activities that feel good rather than treating exercise as punishment. This could be walking with your kids, dancing, or trying a new hobby.
Practice self-compassion: When critical thoughts about your body arise, pause and ask yourself how you would speak to a friend in the same situation.
Importantly, letting go of diet culture does not mean constant indulgence or ignoring health. It’s about creating a balanced, flexible approach to food and movement, free from guilt or rigid expectations.
These small, consistent steps can improve your relationship with yourself and model a more positive and accepting mindset for your children.
How It Helps Your Family
Letting go of diet culture is a radical act of self-care and resistance against a system that profits from making women feel inadequate. As mothers, we can break this cycle for the next generation. Children notice how we talk about food, bodies, and self-worth. By rejecting diet culture, you can model a healthier relationship with food and a more empowered sense of self.
When you stop labeling foods as “good” or “bad,” you challenge the idea that morality is tied to what we eat. You can create a home where food is celebrated for nourishment, comfort, and connection, rather than a source of shame. Choosing movement for strength and joy, rather than punishment, shows your family that their bodies are valuable for what they can do, not just how they look.
Most importantly, rejecting diet culture tells your children, especially daughters, that their worth isn’t determined by their appearance. It teaches them to challenge societal pressures and embrace their bodies as they are. This not only reduces the risk of disordered eating, but also helps children build resilience and confidence.
But please, show yourself grace. Living in a world steeped in diet culture makes breaking free challenging, and it’s okay if it doesn’t happen all at once. Trying to be perfect at letting go of diet culture can mirror the very thing you’re trying to leave behind, where any misstep feels like failure. Instead of striving for perfection, focus on small, meaningful changes. Even the smallest shifts in mindset and action can make a big difference — for you and your family — and that is more than enough.
Looking Ahead to 2025
As you think about your New Year’s resolutions, what if you chose one that truly nourishes you? Letting go of diet culture is a powerful way to prioritize your well- being while creating a more positive, accepting environment for your family.
If you’re ready to explore what divesting from diet culture and practicing body neutrality could look like for you, a therapist can provide guidance and support. Together, you can work on building self-compassion, challenging harmful beliefs, and creating a healthier, more empowering relationship with food and your body.