How to Break Free from Diet Culture at the Table: A Lesson from One Teen’s Recovery Plan
How a Burger, Shake, and Fries Became a Prescription for Healing How to break free from diet culture at the table: I recently collaborated with a pediatric eating disorder doctor to support a teen client, and the message we worked hard to drive home was clear—and maybe even a little surprising: She needed to eat a burger, shake, and fries at least once a week.Yes, on purpose.Not as a “cheat meal” or a treat after a big game.But as a prescribed part of her healing. How to Break Free from Diet Culture at The Table: More Than Calories- Why All Fat Matters for Menstruating Athletes Because this wasn’t just about calories. It was about restoring her period, rebuilding trust in food, and helping her growing, athletic body get what it truly needed: energy, nourishment, and yes—saturated fat. Most of our lives we are told to avoid saturated fat as an excess intake can lead to heart disease and other diseases and related conditions. However, as with many nutrition messages, recommendations around fat and specifically saturated fat can be misinterpreted, taken to extremes, or ignored. For growing and menstruating female athletes in particular, saturated fat plays a role in supporting hormonal balance and overall health. How to Break Free from Diet Culture at The Table: Why Saturated Fat Has a Place on the Plate In a world that still praises clean eating and fears fat, this recommendation can feel radical. But it’s rooted in solid science and compassionate care. Saturated fat, often painted as the dietary villain, actually aids hormonal health—particularly for teen girls who are highly active or undernourished. It supports estrogen production, which is essential for getting and maintaining a regular period. It’s not something to fear—it’s something to include. For more detailed guidance on dietary fats, refer to this scholarly article or the American Heart Association. Keep in mind, though, that while both provide valuable information, they do not specifically address the unique needs of female athletes recovering from eating disorders. A Wake-Up Call at Home: What I Realized About My Own Kids’ Meals As a parent, I found myself reflecting on my own daughters’ meals. Were they getting all three macronutrients—carbohydrates, protein, and fat—in a balanced way? Was I unintentionally avoiding or limiting certain foods based on outdated nutrition fears or wellness culture messages? This doctor’s words challenged me to take a closer look, and I realized: it’s not just kids in treatment who need this message. All kids—especially teens—need to know that food isn’t good or bad. All foods fit. And so do milkshakes. Clean Eating Culture and the Rise of Food Fear I see it every day in my work with families: teens becoming more rigid, fearful, or selective about food, and parents unsure when it’s just “picky eating” or something more. But when periods disappear, energy plummets, or moods shift, that’s the body waving a red flag. And sometimes the answer isn’t more supplements or stricter rules—it’s more fries. How to Break Free from Diet Culture: A Gentle Reminder to Parents of Teens If you’re raising a teen—especially an active teen—consider this your gentle nudge to take a look at what’s on their plate. Seek support from a doctor or a reputable health provider. Be clear on your concerns and questions. Here are some to consider: It’s Not About Guilt—It’s About Nourishment This isn’t about guilt. It’s about awareness—and giving yourself permission to loosen the rules, challenge food fears, and make space for joyful, satisfying, and deeply nourishing meals. Want more tips on raising intuitive eaters and positive body talk? Sign up for my weekly newsletter here. To find out more about the Move FORWARD parent coaching program specializing in intuitive eating and positive body talk, schedule a free call using this link.