
Did you know that nutrition and body image are closely linked? One of the reasons being the better we nourish ourselves the higher our self-love and self-compassion will be towards ourselves.
Hello everyone, Kaitlyn Franklin here, I am excited to talk about the connection between body image and nutrition with you today.
As a Registered Dietitian and Therapist I often talk about what it is like to improve your relationship with food and see how the body responds. Within this blog post we will uncover the foundations of nutrition while noticing how when we change our relationship with food our relationship with our body changes as well.
Let’s Start With the Foundations of Nutrition.

Nutrition can look different for everyone as all bodies are different and that is what makes them beautiful. When I think about the foundations of nutrition I think it is important to discuss the different food groups that go into balanced eating and a balanced plate. Remembering that each food group does something different it is important to consume a wide variety of each food group.
Carbohydrates
Carbohydrates are the body's preferred source of energy for fueling the brain and nervous system. Carbohydrates are divided into two large categories: complex carbohydrates and simple carbohydrates.
Complex carbohydrates offer a person long lasting energy as they digest slower. It is recommended to have complex carbohydrates at mealtimes to support digestion and fullness. Some examples include, whole grain pasta, brown rice, whole grain breads and sweet potatoes to list a few. Simple carbohydrates break down faster and provide quick energy. This can be helpful when a person needs a quick release of glucose such as before activity.
Protein
Proteins are made of amino acids and are essential in a person’s diet as it helps to build and repair skin, muscles and other tissues. Protein can be found in a wide variety of foods such as plant and animal sources, some examples include chicken, salmon, kidney beans, chickpeas, tofu and many more. We are encouraged to consume a variety of protein options that fall into the plant and animal categories.
Fat
Fats are an important component of a balanced diet as they help to regulate hormones, provide a person with energy and absorb fat-soluble vitamins.When choosing the type of fat sources it is suggested to pick unsaturated sources such as canola oil, flaxseed oil, olive oil and peanut oil as they are heart healthy fat sources.Think of fats as providing a person with a lot of energy. We do not need a lot of them to get all the required energy, however, we do need a small amount each day.
Fibre
Fibre is an essential component of a person’s diet because it helps to regulate blood glucose levels, reduce constipation, lower cholesterol levels, satisfy hunger and promote heart health. Women need about 25g/day of fibre and men need 38g/day. Fibre can be found in a variety of foods such as fruits and vegetables, whole grains and plant-based proteins.
By focusing on consuming balanced meals that contain a variety of all the food groups we are nourishing our bodies and are sending ourselves a message that we matter and what we are putting into our bodies matters. This is different then a diet as we are focused on sustainable eating to nourish ourselves compared to restricting our bodies from key nutrients. I have even heard people say that prioritizing nutrition and nourishing ourselves is an act of self-care.
For more information on balanced eating visit my previous blog post “How to Find Balance in Your Food”
Let’s Connect the Body Image and Nutrition.
Think about body image as the way you think and feel about your body that is influenced by positive and negative experiences. When our bodies and mind are deprived of adequate nutrition, it will impact how we think and feel about ourselves. When we take the time to adequately nourish ourselves it is easier to practice self-love and confidence towards our bodies.
Did you know that there is a direct link between nourishing our body and mood and/or energy levels? When we are undernourished we often do not have a lot of energy and can feel sluggish or uncomfortable, this state often contributes to negative self-esteem and an increase in negative body image thoughts. Similarly, when we are hungry our mood is often impacted in a negative way. When we focus on balanced and regular eating our energy levels increase and our mood often improves.
Where to start,
Balanced Eating:
When we are consuming a balanced diet that is not restricting any foods we are providing our bodies with the nutrients it needs to fully nourish ourselves and carry us through our day. Pair balanced eating with regular eating and begin to notice how your energy and mood improve.
Mindful Eating:
When we practice mindful eating we begin to pay attention to the physical and emotional sensations we are experiencing while eating. This can help us appreciate the food we are eating and what it is doing for our body.
Practice Body Appreciation:
When we focus on what our bodies are able to do compared to only our appearance it will guide our thoughts towards self-acceptance and body appreciation.
Cooking for Self-Care:
When we prioritize cooking and planning balanced meals that are good for our body and mind we are practicing self-care and showing ourselves love. This act is reminding us that what we put into our body matters because it helps us feel better about ourselves. Remember balance is key.
Gut Health:
When we focus on adequate and balanced intake it impacts our gut microbiome diversity in a positive way.. This plays a crucial role in digestion, metabolism, and overall health. When we feel better internally, less bloated or crampy we feel better externally as well.
Bottom Line
Body image is the way you perceive and feel about your body. It's influenced by a variety of factors, including your genetics, life experiences, nutrition and the media. When we focus on nourishing our body our mind will respond in a positive way. Remember that when we are nourishing ourselves we will have more confidence and better self-esteem because we are supporting ourselves with love and compassion. Remembering that our body will feel better on the inside as well which directly connects to us feeling better on the outside.
Remember that everyone's journey is different and yours does not need to be taken alone. As a therapist and dietitian I would love to be a part of your journey, if you are located in British Columbia click the link below to book.
Important note: I will be facilitating a body image therapy group in-person in Nanaimo starting February 6, 2025 for five weeks. If you want to learn more about this group please click the link below or email kaitlyn@therapyplace.ca.
Thank you for taking the time to read this post,
Kaitlyn
Kaitlyn Franklin. RCC. RD. MACP.
Registered Clinical Counsellor
Registered Dietitian
Nourishing the Whole Person
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