5 Reasons You Deserve to Eat Today (No Matter How Much You Ate Yesterday or Whether You Worked Out)

It’s undeniable that our world continues to be dominated by diet culture—and according to this set of beliefs, food is something to be “earned” or “burned.” We’re taught to treat calories like currency, and meals and snacks are the paychecks we get in exchange for hard labor (aka exercise). But this premise isn’t just false; it’s dangerous. Food is a fundamental biological necessity, not a moral reward for good behavior. Treating it as the latter can be a slippery slope to disordered eating, or an eating disorder.

Whether you’re struggling with restrictive eating or are working toward a non-diet approach to life, there are plenty of reasons you deserve to eat today. Let’s get into it.

The importance of fueling your body

If you occasionally (or always) feel guilt or shame around eating, you’re far from alone. Most of us have been exposed to messages promoting “calorie deficits,” meaning we should eat fewer calories than we burn on a daily basis. Otherwise known as a “negative energy balance,” caloric deficits can have serious consequences, especially if they extend over a long period of time. When you don’t eat enough food to support your body and brain’s needs, you can experience a variety of physical, mental, and emotional issues. And in some cases, caloric deficits can lead to eating disorders and even death.

While feeling guilt around food isn’t abnormal, moving away from diet culture is an important step in regaining joy, pleasure, and true health. Your body doesn’t require a justification to exist and be nourished. If you need more convincing, here are five reasons your need for daily fuel is non-negotiable.

5 reasons you deserve (and need!) to eat today

1. You’ll think more clearly

So often, we hear about calories as components we have to “earn” or “burn off” through exercise. In actuality, calories are essential units of energy that fuel every part of our existence, from the smallest physical movement to processing complex thoughts and ideas. Yes, your brain runs on calories, and without an adequate daily intake, your body prioritizes survival over high-level processing, which can lead to reduced focus, emotional dysregulation, poor memory, food obsession, and even more serious consequences. Even though the brain makes up approximately 2% of your body weight, it consumes roughly 20% of your body's total energy (primarily in the form of glucose), so getting enough food every single day is a must.

“Your brain needs and really appreciates being fed on a regular basis throughout the day,” says dietitian nutritionist Alexia Beauregard, MS, RD, LD. “Our modern society constantly bombards the brain with sound, pictures, smells, blue light, and too little rest. Emotional regulation and focus are critical when repairing your relationship with your body, and a hungry brain makes this hard work even harder. The brain’s preferred energy source is glucose so thank yourself next time you put some carbohydrates on your plate. Your brain will thank you with improved focus and the ability to manage any difficult thoughts about eating that might surface. Remember, eating is about partnership with our body.”

2. You’ll be a better friend/partner/parent

Not only does eating regularly keep your energy, mood, and focus steadier, but it also helps you show up as a calmer, more present, and more reliable friend or partner. When you eat enough and eat regularly, you’re less prone to irritability and mood swings, and better able to listen and be emotionally available. Consistent fueling also reduces the stress and distraction of hunger, so you can engage in shared activities and support others without being preoccupied by low blood sugar or obsessive thoughts about food.

“Making meals a priority at different times during the day is not only about self-care, but also about connecting with others,” Beauregard says. “Meals allow us to connect to ourselves and to others in our shared human experience. In our overly connected lives, we can still feel very isolated from one another. Being part of a community is an essential part of healing, and every meal is an opportunity to nurture that connection—with others, and with yourself. Remember, the table, the picnic blanket, the kitchen island are some of the most powerful places where belonging can be found.”

3. Restriction backfires

There’s no denying the fact that strict food restriction often backfires: depriving yourself inevitably increases physiological hunger and preoccupation with food, which increases the chance of eventually bingeing. This binge-restrict cycle isn’t a lack of discipline; it’s a biological survival mechanism. When you don’t eat enough over a period of time, the restriction signals to your brain that food is scarce, which causes it to be on the hunt for large quantities of food when possible.

Restriction isn’t just a symptom of an eating disorder like anorexia—it’s at the root of all eating disorders. But you don’t have to have a clinical eating disorder to experience the negative effects of restriction. Any time your body and brain don’t get enough fuel, you’re risking falling into the binge-restrict cycle.

4. You’ll be healthier in every way

“Don’t let the word ‘healthy’ turn you away,” Beauregard says. “The term ‘healthy’ has been hijacked and can sound judgey, but let’s take a breath and put this term into the perspective of our body’s health.”

In her own work, Beauregard uses the phrase “eating competence,” a research-based model developed by dietitian Ellyn Satter that focuses on how you feel and behave around food. The model is based on the idea that “competent eaters” have:

1. Positive attitudes about eating and about food
2. Food acceptance skills that support eating a variety of foods
3. The ability to intuitively eat enough food to provide energy and stamina and support stable body weight
4. Skills and resources for managing the context around meals

While these four points may not all be realistic or attainable for someone in early eating disorder recovery, they’re important goals to strive for and, as research shows, they can improve your overall health.

“Studies have shown that eating competence will allow your body to have cholesterol, blood sugar, and blood pressure all within normal ranges,” Beauregard says. “Eating-competent people also tend to sleep better and give themselves permission to eat, which is the foundation of healing. Seeking out food rather than avoiding food is how we find freedom from food rules.”

5. You’re a human

Just for the fact that you exist, you unconditionally deserve and require food—period.

“As a human walking on this planet, you deserve to nourish your body with food you enjoy—without guilt, without shame, and without having to earn it,” Beauregard says. “Taking pleasure in eating is not an indulgence; it is a biological necessity. Giving yourself permission to sit down, be present, and enjoy a meal is one of the most human things you can do for yourself.”

The bottom line is that your body is an incredibly sophisticated system that is trying to keep you safe. While many of us have been taught to fight our biological needs, honoring your hunger will actually help you reclaim the mental space diet culture has stolen.

If you’re ready to quiet the noise and build a more peaceful relationship with food, schedule a call with an Equip team member to learn more.