By Carla Gerryts — Registered Dietitian (RD SA)
More than just a meal
For many women, food is never just fuel. It is integrated into daily life as comfort after a long day, a way to celebrate milestones, or even a tool to regain control when everything else feels uncertain. This closely leans into our food story, and these patterns are not flaws: they are shaped by family traditions, cultural expectations, and lived experiences.
‘Food is not only about nourishment; it’s about connection, memory, and meaning.’
Growing up with pressure
From the earliest years, girls absorb messages about appearance. The message is simple: one of the worst things you can be is “fat”. Praise often comes with weight loss, while weight gain is framed as failure. Today, social media just intensified those pressures and showcase filtered images and “perfect” diets that very few can sustain. It’s no wonder that so many women find themselves trapped in cycles of restriction, weight regain and self-blame.
Bodies that evolve
The truth that might be hard to accept is that bodies are meant to change. Puberty, pregnancy, breastfeeding, menopause, illness, stress, and ageing all change metabolism and appetite. Expecting to look the same at 50 as at 20 is neither realistic nor fair. I heard someone saying once that the biggest grief that we can experience is mourning an old version of ourselves and that is very true.
Letting go of perfection
One of the most liberating shifts is to abandon the “all-or-nothing” mindset. Health is not ruined by a slice of birthday cake or defined by a single salad. What matters is consistency, the small, steady habits that build resilience over time. It can be very hard to compare your journey with others, but it is always more helpful to work with things the way they are and not the way you wish it was.
Listening inward
A healthier relationship with food begins with listening to the body’s signals: eat when hungry, stop when satisfied, and enjoy your favourite foods without guilt. For some, this can simply be called being a good intuitive eater. For women accustomed to rigid dieting, this may seem unfamiliar, but it’s far more sustainable than relying on sheer willpower. If being hard on yourself worked, you would have reached all your goals by now.
Health beyond the scale
The numbers on a scale tell only part of the story. Blood pressure, cholesterol, blood glucose, strength, energy, sleep quality, and mental well-being are equally important. Focussing solely on weight risk overlooking the progress that truly enhances quality of life.
Reframing the question
As healthcare professionals, we can help shift the narrative. Instead of asking ‘How can I lose weight quickly?” Perhaps the better question is, “How can I nourish my body to live the life I want?’ This subtle change reframes health as self-care, rather than punishment.
A month of compassion
This Women’s Month, extend yourself the same compassion you freely give others. Speak kindly to yourself. Enjoy meals without guilt. Challenge unrealistic standards. Celebrate what your body allows you to do, not just how it looks. And remember, someone is watching you, learning from you and this is how cycles in families and friend groups change.
‘Sometimes, the healthiest change isn’t on the plate – it is in the mind.”