In a statement published January 28, 2026, by Colorado State University, registered dietitian Charlotte Carlson, an expert in eating disorders, warned that diet culture has deeply distorted public understanding of nutrition, leading to widespread guilt, stress, and disordered eating patterns. Instead of improving health, Carlson says, strict food rules often increase the risk of weight cycling, binge eating, and chronic shame.

"Health is far more nuanced than a list of foods to avoid or chase," Carlson explained. "Food doesn't need to be labeled as good or bad. Our bodies and minds thrive on flexibility."

The "all foods fit" model rejects the binary thinking of diet culture and instead embraces the idea that all foods can be part of a balanced diet, when guided by hunger, fullness, satisfaction, and individual needs. It emphasizes regular eating, self-awareness, and removing moral judgments from food decisions.

Carlson argues that by eliminating fear and restriction, people can build trust in their bodies, avoid binge-restrict cycles, and make choices based on how foods actually make them feel - not on arbitrary external rules.

Rather than saying, "never eat cookies," the model encourages tuning in: Am I hungry? Does this sound good? Will it satisfy me right now? For example, someone who balances pizza with vegetables at a social event may feel satisfied and avoid overeating. Meanwhile, those who rigidly avoid "bad" foods may end up bingeing later, feeling guilt and discomfort - a pattern Carlson says she sees repeatedly in clients harmed by years of dieting.

Health, she notes, is influenced by far more than just food - including sleep, movement, mental health, income, cooking access, and medical care. "No one food makes or breaks your health," she says. "Your relationship with food is just as important as what's on your plate."

To begin moving away from diet culture, Carlson suggests:

• Remove moral labels from food. Think of nutritional components, not judgment: "Ice cream is a dessert" instead of "bad."

• Tune into internal signals of hunger and fullness to guide eating.

• Eat regularly, spacing meals and snacks throughout the day to prevent intense hunger and loss of control.

• Reintroduce previously restricted foods, slowly and intentionally, to build confidence and reduce fear.

• Check in before eating: How hungry am I? What sounds satisfying? How long until I eat again?

Most importantly, Carlson reminds readers that professional support from a registered dietitian can be crucial, especially for anyone struggling with disordered eating. "Healing your relationship with food is possible - and it often starts by letting go of rigid rules."