Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC

Having spent ⅓ of my life  stuck in the diet/binge cycle, I spent many years wondering what a holistic way of eating actually looked like.

I was either following a rigid plan or throwing in the towel to say “screw it, I’ll eat whatever I want” and I couldn’t fathom what “normal” looked like.

After healing my own food struggles and working with others who’ve found their balance, I wanted to share what a holistic way of eating looks like.

Side note: I like to use “way of eating” instead of “diet,” as it sounds much more forgiving and less rigid.

A Holistic Way of Eating to Get You Off the Diet Rollercoaster

1. Balance

Strive for balance rather than the extremes.

Neither following a strict plan that’s unsustainable (an extreme) or saying “I’ll eat whatever I want” (an extreme) feel good. We want to aim for the middle between the two. Aim for a balanced intake of carbohydrates, proteins, and healthy fats to support your body throughout the day. 

2. Mindfulness

To me, a holistic way of eating includes being mindful.

What is our body telling us? How can we tap into hunger and hear fullness? What would help us savor tastes and the experiences of eating? All of this helps to cultivate a peaceful relationship with food.

3. Find a Way of Eating That Works for Your Body

Understand that what works for you may not work for your neighbor.

Having worked with thousands of women (and men) over the last 10 years, I’ve helped each person get in touch with what way of eating works for them.  Food needs vary depending on age, gender, activity level, health conditions, and personal preferences, so it’s important to remember that there is no one size fits all. 

4. Take Care of Your Emotional Landscape

One of the main things missing from diet programs is the emotional piece.

What do we do if we eat when we’re stressed, bored, overwhelmed or struggling with a challenging life situation?

This is part of having a balanced, holistic approach to food–understanding your emotional needs and taking care of them without turning to food. 

5. Eat Foods from the Earth

While every diet program has a different philosophy (keto vs fasting vs paleo vs Atkins, etc) one of the main tenets is that foods from the earth are beneficial.

Fruits, vegetables, whole grains, lean proteins and nuts/seeds provide nutrition for our bodies. This isn’t to say we can’t enjoy desserts and treats–it’s only to understand that we want to aim for nutrient-dense food and other things in moderation!

What Is a Holistic Diet?


Is going on a “holistic diet” healthy?

I like to use “way of eating” rather than the word “diet.” Diets conjure up rules and strict guidelines. A way of eating is learning how to refine your food choices over time to best serve your body! 

What foods are in a holistic diet?

While you’re working to find your balance, nothing is off limits. Over time, we’re working to find the most optimal combination of “allowing” vs “structure” that your body needs: what is the right amount of boundaries and guidelines with permission for treats? 

What techniques can be used to eat more mindfully?

Some of my favorites are: Sit down at the table to eat, take 2-3 breaths before a meal, pause during a meal, put your fork down, have a sip of water, and focus on the taste of what you’re eating. 

How can meal planning and prep help in maintaining a holistic approach to eating?

I’m a big fan of meal planning (I typically plan weeknight dinners.) It can be helpful to have at least dinners planned out so you’re not left to decide after a long day at work or home what to cook.  Planning ahead of time helps to set you up for success during the week so you don’t default to whatever is easiest or most convenient. 

More Articles About Overcoming Binge Eating

⚪ The Biggest Cause of Overeating at Night
⚪ How To Stop Overeating At Night
⚪ Should You Give In To a Craving? (Here’s What To Do!)

Get the Normal Eater’s Newsletter

Join 8000+ women who are overcoming overeating, binge eating, and breaking up with dieting forever. Get Jenn’s inspiring and actionable weekly newsletter with the latest posts, podcasts, and tips on how to love your body, find food freedom, and lose weight holistically.

Get the Normal Eater’s Newsletter

Work with an Emotional Eating & Holistic Nutrition Coach

Overcome Bingeing and Emotional Eating, and Break Up with Yo-yo Dieting

Working with an emotional eating coach and holistic nutritionist can help you get free from the frustrating binge and restrict cycle and stop yo-yo dieting.

You don’t have to be obsessed with food or have a million rules around eating to find your natural weight and learn to love your body. Ready to actually see a lasting change and experience true freedom?

Schedule a 20-min Call

About the Author: 

Jenn Hand has been helping women like you become normal eaters since 2015.

She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again.  As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.

Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.

Learn About Coaching!

Want to know what snacks help prevent a binge?

Get the 52 snacks that will help you prevent bingeing and stop emotional eating! 

Check your inbox! Your 52 snacks are on their way...