Food neutrality means that all foods are morally equal. Some foods may give us more nutrients than others. Some foods may give us more joy and pleasure. But all foods give us something, therefore, the terms "good" or "healthy" food and "bad" or "junk" food are avoided. Food is just food. Why is food neutrality so important? Kids are concrete thinkers. They literally think in “black” and “white” for toddler, preschoolers and most of elementary school. So when we call certain foods “healthy” foods (think: fruit, veggies, whole grains, fish, etc.) these become “good”, and calling other less nutritious foods "junk" (think: chips, candy, fries, etc.) they become “bad” foods. Children can translate healthy food vs unhealthy food messages as “when I eat the “bad food” I am bad?” or “I did a bad thing". We all want kids to: Learn to listen to their body cues around hunger & fullness Feel calm and confident around sweets, treats, and other "fun" foods Eat a variety of foods according to their own body's needs Eat without feelings of guilt or shame Grow into the body that is genetically right for them Appreciate that food is so much more than the nutrients it provides (it connects us to our culture, our heritage, our traditions, and celebrations) Respect others food choices without judgment These goals can be jeopardized when we label certain foods as “bad” or “unhealthy” as it can cause kids can start to feel guilty and ashamed for wanting to eat these foods, which then can translate into difficult thoughts & feelings around food and their body. This can lead to food sneaking, hoarding, emotional eating, increased "picky" eating tendencies and disordered eating/eating disorders. The term "healthy" is arbitrary What is “healthy” for one child may not be “healthy” for another. Take a child with food allergies or intolerances for instance. My daughter has a life threatening nut allergy, saying "nuts are a healthy food" is absolutely untrue for her. As a concrete thinker, children may misinterpret this message as "if I can't eat nuts I won't be healthy". In addition, may kids have specific sensory needs (especially those with neurodivergence) or may have lower socioeconomic status. They may only be able to tolerate/afford highly processed foods. If we label all of their foods as "unhealthy" this can lead to guilt and shame. What about nutrition? As a pediatric dietitian and a mom of 2, I know you want you kids to learn to eat a variety of nutritious foods. So do I! Therefore, we can ensure they get a variety of foods by following the "Division of Responsibility in Feeding" which reinforces that the parents job is to provide a balance of nutritious foods throughout the day and the children's job is to decide which foods they eat (from those provided) and how much. Parent know which foods are needed for growing bodies and when to add in sweets or other "fun" foods. How to start implementing food neutrality? Emphasize that all foods have a place in our lives and are morally equivalent Avoid grouping foods as “good” and “bad” or “healthy” and “unhealthy” Calling foods by their names. For example, instead of calling a food a “treat,” call it a “cupcake” or "chocolate" Talk about the sensory aspects of foods colour, texture, flavour Try not to use food as a reward and replace with non-food related rewards (e.g., sticker, extra bedtime stories, 1:1 mommy time or at school extended recess, PJ day). Around meal/snack times: parents choose the menu, kids decide which foods to eat, teachers provide a calm environment. Allow kids to eat all foods they bring and in the order they prefer. Offer "fun foods" like sweets, chips, etc. to decrease food obsessions Role model eating a balance of foods neutrally. This is a work in progress for many of us and takes a lot of time and patience as we unlearn the diet culture mentality we were raised with. If you would like me to help you in your classroom please check out my school talk page or if you would like to book an appointment for your family please find a time here.

Whether you're seeking help with a specific health goal or simply looking to improve your relationship with food, there's a dietitian out there who can help you achieve your goals. And while traditional dietitians have been the go-to for years, a new approach to nutrition counseling has emerged in recent years. An 'anti diet dietitian' offers an approach to nutrition that prioritizes holistic health, a healthy relationship with food, self-care, and body neutrality and positivity. In this blog post, we'll dive into the differences between the key differences between a 'regular' dietitian and an 'anti-diet dietitian' and help you decide which is right for you. Let’s get started! What’s the main focus? Some regular dietitians will have you believe that the secret to good health lies in counting calories, tracking what you eat and striking the perfect balance of macros. But this narrow focus on WHAT you eat ignores the bigger picture of WHY you may eat the way you do. They often don't take into account the emotional, psychological, and social aspects of eating. This approach not only overlooks the complexity of human physiology, but it can also perpetuate a cycle of disordered eating and negative body image. Enter the ANTI-DIET dietitian, a refreshing alternative to the traditional calorie-counting and weight centric approach. We prioritize helping clients develop healthy habits and a positive relationship with food and their bodies by moving away from dieting and towards food freedom. At the core of our philosophy is the belief that food should be enjoyed and that it should bring pleasure, satisfaction, and nourishment. Not just nutrients. Views on weight loss Some regular dietitians or nutritionists may put the primary focus on weight loss. If their clients don't see the scale move, they're quick to have their clients adopt even more restrictive measures. They might even put the blame on their clients for not complying with their rules, when in fact their approach is to blame. Anti-diet dietitians, on the other hand, recognize that health is unique to each individual and can present itself differently in every body. We do not make assumptions about you based on your weight and even ask you how much you weigh! (unless a client is in eating disorder recovery and weight restoration is necessary). We prioritize weight inclusivity and body respect, while rejecting the notion that only people with certain bodies (or BMIs) can achieve good health. We understand that sometimes with health behaviour changes weight may change (or it may not) but weight is never the focus of any sessions. Don’t eat X, Y or Z There are a number of regular dietitians that encourage restrictive diets. They may suggest low-fat, low-carb, or gluten-free diets to their clients in the name of health, while laying down strict dietary rules, like avoiding certain foods. Think of it this way: Imagine going to a party and being told that you can only eat carrots and drink water. Not only would you probably feel pretty deprived and unhappy, but you might also end up overindulging on the snacks you've been craving once the party is over. Anti-diet dietitians believe in the power of intuitive eating. We never prescribe restrictive diets and instead encourage clients to tune into their bodies and trust their own instincts. They believe that the focus of nutrition and dietetics is in the ADDITION of foods rather than elimination, and challenge diet culture and societal beauty standards by helping clients recognize and resist external pressure to conform to certain body types or eating habits. What counseling approach do they adopt? With regular dietitians, some clients might be scared to tell them the truth about their eating habits in fear of being judged or “scolded”, they often weigh/measure clients which could lead to a breakdown in trust. Anti-diet dietitians will make you feel comfortable enough to discuss all topics in mind including your dieting history, body image, fear of weight gain and desire to lose weight. We never weigh or measure you or ask you to track calories or macros. We believe in body autonomy and the freedom for you to choose what works best for your body and life rather than imposing a “right” way to do things. We help you get back to the basics of nourishing your body, and as you work on healing your relationship with food, they'll be there with you every step of the way to ensure you're eating enough, eating regularly throughout the day, and enjoying a variety of foods. It's all about finding what works best for you. YOU are the expert of YOUR body! Working with an anti-diet dietitian may be a scary step, especially if you have a history of dieting and have worked only with traditional dietitians in the past. As an intuitive eating dietitian & nutritionist, I assure you that working with an anti-diet culture dietitian can be truly life-changing in healing your relationship with food & your body. If you’re ready to take the next step, I’d love to help you on your journey toward body respect and acceptance. You can book an appointment to see how I can help!

Tell me if this sounds familiar… you have a decent lunch then rush to get back to work where you have back-to-back meetings all afternoon. Before you know it, it’s 5pm and you are grouchy, irritable, and hangry. You drive home and realize you’re STARVING. So you race to the kitchen and crush a full row of cookies or ½ a bag of crackers before even getting your shoes off. This is a classic situation I see time and time again and it’s why I am a huge fan of planning balanced snacks at regular times to help stabilize your blood sugars and help you eat more mindfully at your next meal. You know that 3pm slump you feel sometimes? When you reach for an extra coffee? For most people, that’s a blood sugar crash and what you actually need is a SNACK! So what do I suggest? For most people, I usually encourage eating around every 3 hours. So if lunch is at 12pm then definitely planning an afternoon snack around 3-3:30pm might be just what you need to stay energized, focused, and patient. Remember, the longer you go between meals & snacks the hungrier you get and the harder it is to eat “just enough” to be pleasantly full (instead of stuffed full). So let me share with you some of my favorite snacks to add to your shopping list or to make on the weekends when you have a little extra time Fruit + cheese string Greek yogurt + berries + nuts Breakfast cookies Whole Grain Toast + nut butter + hemp hearts Dried mango + walnuts Protein balls (made with oats/nut butter) Popcorn + almonds Cottage cheese + canned peaches Apple + peanut butter Homemade granola + Greek yogurt Whole grain crackers + cheese stick Graham crackers with peanut butter and raspberries Whole Wheat Pita + hummus + snap peas Beef or Salmon jerky + fruit Chocolate chia pudding + raspberries Edamame or soy nuts Homemade almond butter & chickpea muffin Corn/Rice cake + avocado + egg Roasted Chickpeas Homemade high protein granola bar Bottom line: Balancing your blood sugars in the afternoon with a planned balanced snack will help you to eat more mindfully when you get home from work and onto dinner and beyond. They also help decrease those pesky cravings in the evenings!

NORTH VANCOUVER'S MOST TRUSTED DIETITIAN JENN MESSINA WELLNESS COACH | DIETITIAN 15+ Years of Experience 3,000+ Happy Clients 10+ Publications ABOUT JENN My Philosophy SERVICES I'm a Registered North Vancouver Dietitian who loves food and loves making delicious meals without spending a lifetime in the kitchen. Healthy eating needs to be the easiest and tastiest choice to be a part of our daily life. Good food makes you feel good. It connects us to our family and friends and brings us pleasure. Let’s work together to bring joy back into eating. Where it belongs! Learn More SAY HELLO Learn More HOW CAN I HELP? 01 INDIVIDUAL CONSULTING Learn More 02 FAMILY CONSULTING Learn More 03 CORPORATE WELLNESS Learn More 04 MEDIA & BRAND ADVOCACY ​ Learn More HAPPY CLIENTS To play, press and hold the enter key. To stop, release the enter key. RECENT BLOGS Food Neutrality: How Parents & Teachers can Support Kids to have a Healthier Relationship with Food Food neutrality means that all foods are morally equal. Some foods may give us more nutrients than others. Some foods may give us more... 1 like. Post not marked as liked 1 What is the difference between an 'anti-diet dietitian' and a regular dietitian? Whether you're seeking help with a specific health goal or simply looking to improve your relationship with food, there's a dietitian out... Post not marked as liked Let’s talk Snacking Strategies from a Dietitian Tell me if this sounds familiar… you have a decent lunch then rush to get back to work where you have back-to-back meetings all... Post not marked as liked FREE RESOURCES BODY POSITIVE ART FOR KIDS DOWNLOAD NOW SCHOOL LUNCHBOX IDEAS PRINTABLES DOWNLOAD NOW BODY IMAGE WORKSHEET FOR KIDS DOWNLOAD NOW BODY POSITIVITY GUIDE FOR KIDS DOWNLOAD NOW SUBSCRIBE TO MY NEWSLETTER FOLLOW US ON INSTAGRAM @jennthedietitian CONTACT ME Submit Thanks for submitting! Contact Form

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FREQUENTLY ASKED QUESTIONS What Is A Dietitian? In this day of modern technology everyone is a “nutrition expert”. So I wanted to clarify what exactly a dietitian is! Registered Dietitians (or an RD) has 4 years minimum of undergraduate education, over 1,500 hours of supervised practice (aka real in person hands-on experience), a provincial board exam, and a requirement for continuing education to maintain our RD credential. We go through very similar undergraduate training as doctors and then on top of that are required to take many nutrition classes as well foundational science like biochemistry, microbiology, physiology, anatomy and so much more. Anyone with an online course in nutrition can call themselves a ‘Nutritionist’ but a Registered Dietitian is the most trusted source of reliable, life-changing advice that takes into account your medical conditions, social factors, dietary and lifestyle factors and your personal goals. 14 Reasons To See A Dietitian While you certainly can (and should) see a dietitian when you are diagnosed with a medical condition or have symptoms that are affecting your health, know that you can see a dietitian even if you just are curious about trying a new diet or have questions about what it is you are eating. Here are my top reasons to see a dietitian: 1. You’re healthy & curious. If you want to know if what you’re eating is right for your health and goals it could be helpful to discuss with a dietitian. Or if you want to make a change to a different style of eating such as vegan, vegetarian, paleo, gluten-free etc. it's a great idea to make sure you`re fueling your body with what it needs. 2. Your relationship with food needs help. If you are tired of yo-you diets and are looking for help building (or rebuilding) a healthy relationship with food, navigating this crazy world of endless nutrition information it`s time to see a dietitian. Or if you have an eating disorder, a disordered relationship with food or would like to work on repairing your relationship with your body it`s time to see a dietitian. 3. You have digestive issues. Digestive complaints can range from gas, bloating, heartburn, diarrhea, constipation, stomachaches, and everything in between. Meeting with a dietitian can help guide you on diet or lifestyle changes that could help. Don’t just guess or go off google, ask a professional. 4. Abnormal bloodwork. If you have abnormal blood work (whether self-tested or through a doctor) or if you have been told by your doctor you need to change your diet. This could include elevated cholesterol or blood sugars, low iron, kidney dysfunction, liver issues, the works. 5. You have diagnosed or suspected food allergies, intolerances or sensitivities. Before cutting anything and everything from your diet it’s important to work with someone who can guide you through the process. 6. You have been diagnosed with a chronic disease. This can include diabetes, heart disease, cholesterol issues, cancer, autoimmune disorders, IBD, IBS, high blood pressure, metabolic concerns, chronic kidney disease, liver problems, and everything in between. However, if you have a family history of any chronic disease, it would be a good idea to see a dietitian before you are diagnosed with such a disease. 7. You are either always hungry or never hungry. Hunger is a very important indicator to help guide your health. You may wake up in the middle of the night hungry or maybe you don’t even know what hunger is supposed to feel like. Hunger should be normal and recognizable and easily fixed with food. If you are hungry all the time (or never hungry) let's figure this out together. 8. You are experiencing fatigue even when sleeping well. Being tired when you go to bed is normal. Being tired around the clock and not being able to function or feel like you are going to fall asleep is not normal and should be investigated further. 9. You are concerned that one of your kids isn't getting what they need. Is your little person a picky eater. Or have they decided to become a vegan. Or are your worried they aren't eating enough or eating too much. Meet with me for a family session and we can come up with a plan to help make sure everyone is meeting their needs to grow and thrive. 10. You are experiencing hormonal issues such as thyroid concerns, infertility issues, PCOS etc. This can look different to different people but if you are feeling like your hormones could be off, it’s time to talk to someone and get back on track. 11. You are pregnant, thinking about becoming pregnant, or post partum. See a dietitian to make sure you are nourishing your body and your baby with everything you need. Postpartum recovery is also super important for your health and wellness whether or not you are breastfeeding. 12. You want help with meal planning. You need to jump start your daily eating with a plan. I offer customized meal plans that are tailored to you and are fully online and interactable to give you menus, recipes, grocery lists, and swaps. No more cooking multiple meals either, all family members are considered! 13. You want to improve athletic performance. You want to gain insight into how to fuel your sports or activities and gain endurance and some competitive advantage through diet/lifestyle. 14. You want to manage your weight. I almost didn’t but this one on here, hence why it’s last, but think it’s worth noting. Weight is not a marker of health, but it can be important to work with a professional if you think you need to or need help to gain, lose, or maintain your weight How Much Do Dietitian Services Cost? Registered Dietitian services are often covered under extended health insurance plans and dietitians can now direct bill to insurance companies. This means less out of pocket expenses and more time focusing on what is important to you. Initial Assessments are 60 minutes in length and include a detailed summary of your nutrition plan and unlimited email support for 3 weeks following the session. This is $250. Depending on your needs follow up sessions are 45-60 minutes and are generally recommended 4-6 weeks after the initial session for long term lifestyle change. These range from $175-200. What Does A Dietitian Do? This has long been a confusing point. It seems that many people believe dietitians are the food police, we put people on strict diet (no more chocolate!), or we order special diets for hospital patients. While some dietitians may do these things we are so much more than that! Dietitians are meant to help translate the science of nutrition into tangible (and tasty) meals that satisfy your body and soul. We are trained to get to the root of the problem, spot areas of success or deficiencies, help you feel your best, and become healthier whether there is a disease involved or not. We are also counsellors and specialize in behavior change and use an unbiased client-centric approach. A lot of people feel like they have to wait for everything to be terrible to see a dietitian or wait for `the perfect time' as they think everything in their diet will change 180 degrees and that’s not at ALL the case.