Food to Fit Nutrition Inc.

10/29/2026

Many common approaches to Halloween candy are rooted in concern for health. However, some of these strategies can unintentionally increase food preoccupation, guilt, and shame, and may negatively impact food relationships over time.

Here are a few common myths:

- If kids/adults are allowed free rein on candy, they’ll never stop eating it.
- Labelling candy as “bad”, “junk”, or “toxic” helps people make healthier choices.
- We need to earn candy.

Here are the realities:

- We are more likely to develop self-regulation when foods aren’t heavily restricted. When candy isn’t viewed as scarce or forbidden, the urgency to eat it decreases over time.
- Labeling candy as “bad,” “junk,” or “toxic” doesn’t teach “healthy” eating. Instead, it can teach guilt and shame around foods we enjoy and contribute to a negative relationship with food.
- Candy doesn’t need to be earned through good behaviour or by finishing certain foods first. Using candy as a reward can place it on a moral hierarchy and teach us to ignore body cues. Understanding that all foods fit and have a purpose helps to build a healthier or more neutral food relationship.

Halloween is an opportunity to explore hunger, fullness, satisfaction, and trust in our bodies. We can support this by using neutral language around candy, avoiding food-based rewards, and allowing free reign over candy on occasion.

10/15/2026

Weight stigma includes negative weight‑related attitudes, assumptions, and beliefs. It can show up in many ways from teasing, bullying, harassment, and violence to being told to lose weight when seeking medical care.

Weight bias also fuels harmful assumptions about people in higher‑weight bodies. The truth is you cannot determine someone’s health by looking at them.

People in larger bodies are often told to focus on weight loss instead of receiving appropriate screening and treatment, the same care routinely offered to people in smaller bodies. When concerns are dismissed, many stop seeking care altogether.

Experiencing weight stigma is linked to:

 – higher chronic stress

– elevated blood sugar and inflammatory markers

 – increased risk of depression, anxiety, and body image concerns

– disordered eating

 – sleep disturbance

– alcohol use

At Food to Fit Nutrition, we use a weight‑inclusive approach: one that prioritizes respectful care, evidence‑based support, and your lived experience, not your weight. A weight-inclusive approach to care has helped to better provide trauma-informed care by minimizing the harmful effects of weight discrimination. 

Read our full blog post on weight inclusive care. Link in bio.

10/01/2026

Disordered eating can be difficult to recognize, especially when dieting and body-focused behaviours are so normalized in our culture.
Here are 6 signs to look out for:

1. Obsessive interest in food and/or exercise
When interest becomes an obsession, such as carefully measuring food, meticulously inspecting labels, avoiding previously enjoyed foods, or feeling unable to miss a workout.

2. Moralizing language around food
Calling foods “good,” “bad,” “clean,” “junk,” “healthy,” or “unhealthy” can create guilt and shame. Previously enjoyed foods may become “off limits” because they’re seen as unhealthy or high in a certain demonized nutrient.

3. Increasing negativity about body weight and shape
Frequent body criticism, comparisons, focusing on “problem areas,” or talking about needing to become more “toned,” “lean,” “ripped,” or “healthy” by changing your body. This can be easy to miss because this type of body talk is so normalized.

4. Body checking
Frequently weighing yourself, examining or pinching body areas, checking your reflection, or repeatedly trying on clothes. These behaviours may temporarily reduce anxiety but can increase body dissatisfaction and worsen mental health over time.

5. Increasing rigidity around food and eating
Strict food rules that make it difficult to eat outside certain times, try unfamiliar foods, eat food prepared by others, go to restaurants, or attend social events.

6. Unusual eating behaviours
Changes such as cutting food into tiny pieces, taking very small bites, excessive caffeine or fluid intake, or finding ways to distract from or hide how much is being eaten.

Remember: there are no criteria you have to meet to be “sick enough” to deserve support. If you’re concerned about your relationship with food, you’re not alone, and you don’t have to navigate it by yourself.

At Food to Fit, our team includes dietitians and a clinical therapist and social worker with experience supporting eating disorders and mental health.
Visit the link in our bio to read the full blog and learn more, or to book an appointment with our team.

09/10/2026

Please join us in welcoming Madison Werle, Registered Dietitian, to the Food to Fit team!

We’re so excited to have Madison join us and bring her passion for helping clients build a positive and sustainable relationship with food.

Madison believes nutrition doesn’t need to be complicated or restrictive. Her approach focuses on personalized, evidence-based support and adding nutrient-dense foods that support both physical and mental well-being, without taking the joy out of eating.

She has a special interest in supporting clients with:

- Disordered eating & food/body relationships
- PCOS/PMOS & women’s health
- The menopause transition
- Chronic disease management, including MASLD/NAFLD, heart disease & CKD
- Inflammatory & autoimmune conditions
- Plant-based eating

Madison is also a passionate cook and is currently completing a Culinary Arts certificate through George Brown College. She loves combining her knowledge of nutrition with her love of cooking to help clients create meals that are nourishing, practical, and enjoyable.

Interested in working with Madison?
📩 Book an appointment with Madison today! Link in bio.

08/23/2026

Thanks for having me on the 'cast!

What's good, what's bad, what's worth it, what's not? The diet indu...

07/30/2026

Diet culture often tells us “emotional eating” is “bad”, leading to feelings of guilt, but food can and should be considered an acceptable coping tool. Building a diverse toolbox of coping strategies helps you make more intentional choices when emotions show up. Here are a few gentle strategies to help you navigate those moments:

‌Assess your food intake:

Sometimes what feels like “emotional eating” is actually physical hunger. Ask yourself: Ask yourself: Have I eaten enough today? Have I had foods that are tasty and satisfying? Did I eat at consistent times during the day? Did I get enough carbohydrates, fat, and protein?

‌Assess your emotions:

If the urge isn’t coming from hunger, explore what you’re feeling. Can you name the emotion? Does naming it feel safe? Are you trying to suppress or fix the feeling? Could you be using food for stimulation?
(Tools like the Feelings Wheel can help you identify what’s coming up.)

‌Take pause:

Create space between the urge to use food in that moment and the action (eating), even for a moment. What does this space feel like for you? What body sensations do you feel/notice (e.g. rapid heartbeat; hot face; cold or sweaty hands)? Can you identify another coping tool that may be helpful?

‌Be curious:

If you end up eating, let it happen without guilt. Be curious about your habits, your feelings, or what might be triggering you. Does the food help you to feel better? Was it a good coping tool? If not, what can you learn about the situation? Explore with curiosity as opposed to self-judgement.

07/16/2026

Did you know your body absorbs certain nutrients more efficiently when you combine them? Here are a few simple pairings that can make a big difference.

Non-Heme Iron & Vitamin C
Vitamin C increases the absorption of plant-based (non‑heme) iron.
Examples:
- Spinach + strawberries
- Tofu + bell peppers
- Lentils + a squeeze of lemon juice

Fat & Fat‑Soluble Vitamins (A, D, E, K)
These vitamins rely on dietary fat to be absorbed.
Examples:
- Carrots + hummus
- Eggs + avocado
- Leafy green salad + olive oil dressing

Calcium & Vitamin D
Vitamin D increases calcium absorption in your gut which is key for bone health and muscle function.
Examples:
- Broccoli + salmon
- Leafy greens + eggs
- Milk or fortified plant milk + fortified cereal

07/09/2026

Here are some friendly reminders as the warm weather sets in:
• Clothes from last summer may fit differently. Bodies change, and that’s normal. Any negative thoughts you have about your body are learned from diet culture and anti-fat messaging, not rooted in truth.
• You don’t need to “fix” your body to participate in life. Every body deserves to enjoy the beach, the pool, and the sunshine. If someone judges your body, it reflects their beliefs, not your worth.
• Body comments and body talk make things uncomfortable for everyone. Let’s skip them. You’re allowed to shut down body talk with a simple “Let’s talk about something else.”
• Seasonal foods are meant to be enjoyed. Summer drinks, ice cream, and BBQs are a staple of summer gatherings. Nourishment includes pleasure.
• Capture the moments. Photos are about remembering the joy, not how your stomach looked. Let the experience outweigh the pressure to self-judge.

07/02/2026

Any favourite market items you’ve been purchasing lately?

Summertime means peak season for some of the freshest, most flavour-packed produce of the year.

Here are some of the fruit and vegetables that are in season between the months of June and August:
• Broccoli, cauliflower, green onion, peas, raspberries, strawberries, cherries, blueberries, green beans, lettuce, and field cucumbers

Choosing in-season produce means better taste, texture, and often better prices. This often supports local farmers/producers and reducing long-distance shipping.

summerproduce

06/25/2026

Pregnancy often comes with a long list of “foods to avoid,” and it can feel overwhelming trying to sort through what matters. But focusing only on what you can’t eat often means missing out on nutrients, foods, and supplements your body needs during this time.

Robyn is a prenatal dietitian who supports pregnant clients with evidence‑based, compassionate care. She helps to shift the focus from restriction to nourishment by guiding you toward what to add to your plate, not just what to remove.

Robyn provides clear and personalized support including helping you choose the right prenatal supplement.

To book your prenatal nutrition appointment with Robyn. Link in bio. Send us a DM with questions.