Nutritionists Emma White (ANutr), MSc Human Nutrition and Beth Furness (ANutr), BSc Nutrition and Health, are passionate about diet and how this impacts overall health. They support evidence-based advice around nutrition and aim to help everyone better understand how different nutrients affect the body and long-term health status.
Ever wondered how nutritionists really feel about food, and their bodies? Do they genuinely enjoy eating healthy food every day? And do they ever struggle with body image like the rest of us? Here, Nutracheck nutritionists Emma and Beth share their personal journeys to a healthy mindset, plus the secret tips and tricks that help them stay balanced.
Why mindset matters
The ‘why’ of everything we do in life is hugely important. If your reason for eating a big bowl of salad is simply because you think it’s good for you, but you don’t actually enjoy it, chances are that reason won’t be strong enough to keep your motivation up for long.
A positive mindset towards our health stems from positive reasons for doing things. Exercising because we feel a mental boost afterwards or eating a healthy, hearty breakfast because it makes us feel alert and energised for the day ahead – these are reasons that can continue to motivate us.
Working towards a positive mindset
What we want is to make choices through intention. Try to choose foods because of what they offer you and your body, not just because they’re traditionally considered ‘healthy’. When we recognise how individual foods benefit us, it becomes much easier to naturally choose those foods. We can then view food as the friend and not the enemy. Similarly with exercise and body image, trying to focus on what the movement is doing for our body and the amazing things our body does for us each day, can really help with creating a positive relationship with exercise.
What does a healthy relationship with food look like?
The goal is to get to a place where we feel relaxed and flexible around our food choices, naturally choosing nourishing foods a lot of the time, and avoiding any feelings of guilt when we indulge a little. We don’t need to eat ‘perfectly’, we just need to eat with intention – a mixture of foods that are good for the body, and foods that are good for the soul.
Emma’s top mindset tips
Weekdays: eating with intention
Monday to Friday, I choose foods for their nutritional benefits. I’m mindful of what goes into each meal and how it supports my body. For example, my overnight oats include berries, nut butter, seeds and yogurt – each chosen for fibre, protein, healthy fats, and vitamins. I plan my dinners in advance to include oily fish, varied proteins, vegetarian options, and different vegetables and carbs. My choices aren’t random – they’re intentional, with a focus on variety and balance.
Weekends: eat for enjoyment
I keep weekends more flexible, rarely plan meals, and eat on the go. My focus shifts from nutrients to enjoyment. While both can align, on the weekends, I choose whatever I really fancy in the moment, rather than making strategic nutritional choices.
Focus on what my body does, not what it looks like
It’s easy to get caught up in how we look, but I’ve learned that appearance-based goals rarely bring real happiness. These days, I intentionally choose to set goals that are all about how I feel. I want to lift heavier to feel stronger, and I want to run faster and further to feel fitter.
I also have a four-year-old daughter and it’s so important to me to be a positive role model to her. I try to only ever talk about my body positively, not just in front of her, but always. We all have days where we feel a little self-conscious, but positive self-talk really helps shift that inner voice towards kindness.
Emma’s DO’s
- Focus on the positives – When it comes to the foods we eat, try to notice what they will offer you, not what they don’t. Think about the nutrients they contain, or how the energy will sustain your body.
- Do what you enjoy – If there’s food you really don’t like or exercise you truly don’t enjoy, steer clear. There is so much variety in this world that we don’t have to do everything that’s considered healthy for us – we can pick the things we actually connect with.
- Practice kind self-talk – Positive affirmations can really help to shift any potentially negative inner voice. Set the tone each day with compassionate words – this can really help you to make positive food and movement choices for yourself.
Emma’s DON’Ts
- Don’t compare yourself – Comparison is the thief of joy (as they say), so try to challenge that nature of comparing to everyone around you. We don’t walk in anybody else’s shoes all day every day, so assuming we should think, act, or be the same as others is neither helpful, nor healthy.
- Don’t label foods ‘good’ and ‘bad’ – The language we use to describe food is important. Foods aren’t moral choices – they just serve different purposes, and offer different things. Labelling foods as ‘bad’ can heap on the guilt and shame, which we want to avoid.
- Don’t follow trends – Social media is full of people promoting fad diets and sharing what they eat each day, but it’s important to be mindful that what works for one individual won’t necessarily work for another. Plus, we are only ever getting a snapshot with social media, so try not to hold yourself to standards that may not be realistic. Stick to the basics – track your food and aim for a balanced and varied diet, with no banned foods.
Beth’s top mindset tips
Self-awareness is key
I’ve always been a foodie – I just love food! But growing up, that love sometimes felt overwhelming. I was always thinking about food, even if I wasn’t hungry, and that often led to overeating. One of the most powerful shifts I’ve made has been learning to build real self-awareness.
Now, if I catch myself reaching for food when I’m not hungry, I pause and check in: what’s actually going on here? Am I feeling anxious, tired, bored, or just seeking comfort? Understanding those emotions has helped me to break old patterns.
Focus on the foundation
One practical tip I’ve learnt is focusing on adding to meals instead of taking things away. Fibre, protein, and healthy fats are now my foundation. These foods keep me fuller for longer and give me steady energy throughout the day.
Find flexibility, not perfection
One of the biggest mindset shifts I’ve made is letting go of the idea that I have to eat ‘perfectly’ all the time – even as a nutritionist! Life isn’t predictable. Some days are spontaneous or less balanced, and that’s OK. Instead of spiralling into guilt, I remind myself that one meal never defines the bigger picture.
Beth’s DO’s
- Plan when you can – Meal planning doesn’t necessarily have to mean strict schedules or hours in the kitchen for everyone. It’s simply about being prepared in a way that works for you, whether that’s a full weekly plan or just knowing you’ve got a few easy meals on hand. A little forethought can go a long way in keeping food choices stress-free, especially when life gets busy.
- Listen to your body’s signals – Pay attention to hunger, fullness, and satisfaction, not just the clock or what a meal ‘should’ look like. The more you tune in, the easier it gets to eat in a way that actually feels good.
- Celebrate small wins – Whether it’s choosing a more balanced breakfast or pausing before emotional eating, those little moments matter. Progress is built in the small, consistent actions – not sweeping changes overnight.
Beth’s DON’Ts
- Don’t wait until ‘Monday’ – Be mindful of the ‘I’ll start again on Monday’ mindset – it can easily trap you in an all-or-nothing cycle that’s tough to maintain. It often plants the idea that you’ve somehow ‘failed’ and need to wipe the slate clean, when really, it’s just another day! Don’t put too much pressure on tomorrow. Instead, focus on making one small, helpful choice in the moment. Real progress comes from what you do consistently, even when things feel a bit ‘off track’.
- Don’t ignore hunger cues – Skipping meals even though you are hungry might seem like a quick fix to reduce calories, but it can often backfire. Your body is clever, it knows when it needs fuel, and ignoring those signals can lead to feeling out of control later on. That’s when it’s easy to grab whatever’s closest, not because you’ve done something wrong, but because you’re just running on empty. Eating regularly and responding to your hunger helps keep things steady and stops that chaotic feeling around food.
- Don’t let one moment derail you – You don’t need to ‘start over’ just because one meal wasn’t ideal, every choice is a chance to support yourself, not punish yourself.