Podcast Episodes

How to Enjoy Cake and Still Be Healthy: The Power of Food Freedom

January 23, 2025

Self-Paced Course: Non-Diet Academy

FREE GUIDE: 10 Daily Habits THAT FOSTER  INTUITIVE EATING

You'll also love

learn more

A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

Meet Katy

When it comes to food, many of us engage in what’s called “all-or-none thinking.” This means we label foods as either “good” or “bad,” “healthy” or “unhealthy,” and we set ourselves up for a constant mental battle. 

Think about it: how often have you told yourself you’ve “blown it” because you ate a handful of potato chips or felt like a “good person” after eating a salad?

These black-and-white thoughts are actually cognitive distortions, a psychological term for inaccurate and irrational thought patterns. They impact how we see ourselves and how we interact with the world—and in this case, they’re negatively affecting our relationship with food.

Intuitive Eating in Action

Many of us have spent years wrapped up in dieting, constantly striving to adhere to lists of “good” and “bad” foods. It’s a cycle of restriction followed by indulgence, creating confusion around what our bodies really need. This is exactly what one of my clients experienced after years of dieting. She shared a powerful story in my Facebook group, Intuitive Eating Made Easy, illustrating how she broke free from this harmful mentality.

One day, she went out for lunch with her husband and found herself really hungry. She ordered a sandwich and fries—a combination she would have previously avoided, feeling like it was “bad” for her. In the past, she might have allowed herself only a small amount or eaten the whole plate out of guilt, thinking she was already “being bad.” But this time, she listened to her body. She ate half, took the rest home, and enjoyed the leftovers the next day. Instead of overeating, she found balance, enjoying the “bad” foods in moderation without guilt.

This moment represents what so many of us long for—freedom from the constant battle over food. Moderation doesn’t mean denying ourselves pleasure; it means honoring our bodies and making choices that truly support us in the moment.

Context Matters: Supportive vs Non-Supportive Food Choices

Another key element to understand on this journey is that context matters when it comes to food. What’s “healthy” in one scenario may not be in another, and that’s okay. For instance, a client with diabetes would not benefit from eating a bowl of sugary cereal without making modifications. But when paired with protein and fat, that same cereal can become part of a balanced, blood-sugar-friendly meal.

For example, I often enjoy cold foods like salads or finger foods. It supports my body’s needs on days when I want something light and easy. However, for a client with IBS, those same foods—especially raw veggies—could trigger discomfort and worsen their symptoms. In their case, cooked vegetables or soft canned options might be better.

The bottom line is that food’s nutritional value or supportiveness changes depending on who is eating it and when. Context is everything; what is supportive for one person at a certain moment may not work for another. This means we need to stop labeling food as inherently “good” or “bad” and start listening to what our body truly needs.

The Middle Ground: Finding Balance Without Dieting

When you remove the labels from food and recognize that all food breaks down into carbs, protein, and fat, you realize that your body doesn’t care whether that carb came from a banana or a slice of cake. It just needs energy to fuel your cells.

This mindset shift is vital to breaking free from the cycles of restriction and bingeing. Research shows that dieting increases cravings, heightens food obsession, and leads to harmful behaviors like binge eating. Even worse, it can damage your health, increasing the risk of cardiovascular disease and premature death.

But when we stop dieting and allow ourselves to eat what we crave without guilt, we pave the way for true health. My approach—what I call the “Have Your Cake & Eat It Too” method—helps you enjoy food while taking care of your health without restriction or deprivation. You can still have your favorite foods, like cake, and balance them with healthy choices.

Mixing and Matching for Balance

The key is finding ways to balance indulgence with nourishment. Here are some ideas to help you find that middle ground:

  • Frozen pizza with a side salad
  • Celery with peanut butter and chocolate chips
  • Cookie with a scoop of Greek yogurt
  • Doritos with cottage cheese (trust me, it’s delicious!)
  • Cake with a glass of milk (try Fair Life for higher protein)
  • A snack plate with a mini candy bar, cheese, crackers, and apple
  • Burger and fries with a side of broccoli or a salad
  • Kids meal from McDonald’s—nuggets, fries, apple slices, and Gogurt
  • Fast food burrito with a side of fresh fruit

When you view food without judgment, it becomes easier to make choices that nourish you without guilt. This is food freedom—where food is just one part of your life, not the thing that dictates your every decision.

How to Move Past Food Judgments and Find Peace

It’s common to think that eating “bad” foods like cake or pizza will sabotage your health, but the truth is far more nuanced. When we stop labeling foods as inherently good or bad, we can rewrite the stories our minds have told us about food. That’s when we can achieve true peace and neutrality, where food no longer controls us but instead supports our health and happiness.

If you still struggle with food judgments or feel trapped in the cycle of restriction, I encourage you to reflect on your relationship with food. Are you truly listening to your body’s needs, or are you still influenced by lingering diet mentality

If you’re unsure, you can take my free quiz, Discover Your Unique Path to Food Freedom. It takes just a few minutes, and I’ll provide personalized insights to help you understand where you’re at in your journey and offer tailored tips and resources.


Listen & subscribe on your favorite platform:  Apple Podcasts  | Spotify | DeezerGoogle

Search for Episode #162: The Angel vs Devil On Your Shoulder: Which Voice Do You Listen To With Food?

Looking for more support on your journey to food freedom and body acceptance?

Check out my course, Non-Diet Academy

Leave a Reply