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Gentle Nutrition: A Non-Diet Approach to Healthy Eating
Intuitive eating is a non-diet approach to healthy eating that focuses on unlearning diet cultures toxic messaging so you can build a healthier relationship with food and your body and focus on health promoting behaviors as opposed to weight loss. There is a common perception that intuitive eating approaches are also anti-nutrition, but that’s simply not the case. In this book, registered dietitian Rachael Hartley looks at the role of gentle nutrition in intuitive eating. She explores why diets don’t work – and make you eat less healthfully, why weight doesn’t equal health, and how to approach nutrition in a flexible way, with the goal of promoting wellbeing, not reaching for an arbitrary number on the scale.
Gentle Nutrition: A Non-Diet Approach to Healthy Eating focuses on the big picture rather than getting wrapped up in minor details that can make nutrition seem confusing or overwhelming. Hartley makes it practical as well by offering science-based, straightforward strategies for building healthy habits. In Gentle Nutrition, she explains how to plan satisfying meals and snacks that nourish the body throughout the day while honoring the need to pleasure in food. The book includes more than 50 nutritious and delicious recipes for breakfasts, main dishes, snacks, and desserts.
There are many people who don’t want to diet, but do want to better understand how to take care of their bodies with food. This approachable guide brings to light how nutrition fits into the context of intuitive eating. When we leave diet culture behind and remove the assumption that weight equals health, we can focus on truly honoring our health and well-being.
Gentle Nutrition: A Non-Diet Approach to Healthy Eating focuses on the big picture rather than getting wrapped up in minor details that can make nutrition seem confusing or overwhelming. Hartley makes it practical as well by offering science-based, straightforward strategies for building healthy habits. In Gentle Nutrition, she explains how to plan satisfying meals and snacks that nourish the body throughout the day while honoring the need to pleasure in food. The book includes more than 50 nutritious and delicious recipes for breakfasts, main dishes, snacks, and desserts.
There are many people who don’t want to diet, but do want to better understand how to take care of their bodies with food. This approachable guide brings to light how nutrition fits into the context of intuitive eating. When we leave diet culture behind and remove the assumption that weight equals health, we can focus on truly honoring our health and well-being.
256 pages, Kindle Edition
Published February 23, 2021
158 people are currently reading
924 people want to read
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Displaying 1 - 30 of 34 reviews
July 7, 2023
That was a useful read. I really enjoyed hearing the author talk on the 10% Happier podcast, and this book resonated with much of what she said there. It was readable and very sensible.
August 1, 2022
An excellent (and indeed gentle) look at what nutrition is and how to get more of it, without making it feel either a) like an obligation, b) unpleasant because "it's good for you," or c) as if there's really only one way to go about it.
As a bonus, 50 recipes make up the second half of the book, one of which I've just tried and it was very, very good. I did not think I could make eggs interesting at home.
I was talking to my primary care physician and this book came up; she took down the name and author and if she did actually purchase it, I hope she got a physical copy because it's a very pretty book, with really lovely photos of the recipes.
As a bonus, 50 recipes make up the second half of the book, one of which I've just tried and it was very, very good. I did not think I could make eggs interesting at home.
I was talking to my primary care physician and this book came up; she took down the name and author and if she did actually purchase it, I hope she got a physical copy because it's a very pretty book, with really lovely photos of the recipes.
April 22, 2021
This is such a great resource for people ready to explore the "gentle nutrition" principle of intuitive eating. As a dietitian, I know that this can be an incredibly confusing part of the process and up until now, I've struggled to provide my clients with any resource that's not drenching in diet culture nonsense. Rachael dives into what really matters when we talk about nutrition in a way that is gentle and informative without being prescriptive. I will absolutely be recommending this to clients moving forward (and am excited to try some of the recipes!).
February 25, 2023
We really enjoy the recipes from this book, and it made me think and evaluate how I define health and nutrition.
September 18, 2023
A great follow up to intuitive eating. Packed with nutrition science, health science, and tips for healthier, more joyful living at every size without all the diet culture BS.
April 20, 2024
Can’t remember who thought I should read this book, but I skimmed it. The main point is to listen to your body and eat when you’re hungry. Versus dieting, add nutritious foods to your diet, and don’t restrict carbs or anything or you’ll crave it more. And make sure the meals are satisfying (taste good) or you’ll crave more. There were some decent high-level nutrition tips; albeit obvious (eat your fruits and veggies!).
The recipes contained quite a bit of dairy and nightshades which don’t work for me, but sound like crowd pleasures. Reminds me I haven’t had enough hummus lately…
The recipes contained quite a bit of dairy and nightshades which don’t work for me, but sound like crowd pleasures. Reminds me I haven’t had enough hummus lately…
July 7, 2021
Good information but got a bit diet-y at the end. I have not tried any of the recipes so I cannot comment on those. Pretty good overall. If anything made me more interested in reading the original intuitive eating book.
January 18, 2022
I initially had pulled Gentle Nutrition off the shelf to include in my "Resisting Fatphobia and Diet Culture" display. While I definitely want to read every book on that display, Gentle Nutrition caught my eye because it had charts, pictures, and recipes that made the whole book feel like it might be a bit more digestible.
The book is split into two parts. Part 1 covers the principles of "Gentle Nutrition" including Intuitive Eating: A Revolutionary Program That Works, Health at Every Size: The Surprising Truth About Your Weight, making sustainable changes, and practicing nutrition in a way that does not feed into restriction or a diet mentality. Part 2 covers some nutritious recipes that the author enjoys (including desserts like Almond Chocolate Chunk Cookies).
The biggest takeaway I had from this book was to reframe the way we think about nutrition. Rather than thinking I need to eat fewer processed snacks, focus on adding things to your diet (like throwing a handful of spinach into your pasta). Every other useful tip from the book (and there were many!) feeds back into this idea. Definitely an excellent place to start if you're wanting to increase your overall nutrition without centering weightloss or diet culture.
The book is split into two parts. Part 1 covers the principles of "Gentle Nutrition" including Intuitive Eating: A Revolutionary Program That Works, Health at Every Size: The Surprising Truth About Your Weight, making sustainable changes, and practicing nutrition in a way that does not feed into restriction or a diet mentality. Part 2 covers some nutritious recipes that the author enjoys (including desserts like Almond Chocolate Chunk Cookies).
The biggest takeaway I had from this book was to reframe the way we think about nutrition. Rather than thinking I need to eat fewer processed snacks, focus on adding things to your diet (like throwing a handful of spinach into your pasta). Every other useful tip from the book (and there were many!) feeds back into this idea. Definitely an excellent place to start if you're wanting to increase your overall nutrition without centering weightloss or diet culture.
January 14, 2022
I really, really enjoyed this book
I downloaded the sample on a whim after my kindle recommended it to me (I usually hate that Kindle does that!), then bought the kindle version, and now I'm going to track down the physical copy.
I've been doing Intuitive Eating for a few years now and I feel that I mostly "get" it. But Rachael put into words some things I had struggled with, and I even had a few lightbulb moments while reading it where I realised diet culture still had a hold on me. Like when she talks about how useful corn chips are and she goes through about a bag a week, my first response was shock, and then realisation that I have still been artificially restricting myself from certain foods.
The concept of "The Gang" (which she borrowed from another non-diet dietitian) is SO GOOD and has changed how I look at snacks and meals. And the recipes are good - really approachable, easy, nourishing, and tasty (and I am very picky with this last one!!) - the breakfast Migas (with corn chips!) were so delicious I had friends asking me for the recipe.
Highly recommend this book!!
I downloaded the sample on a whim after my kindle recommended it to me (I usually hate that Kindle does that!), then bought the kindle version, and now I'm going to track down the physical copy.
I've been doing Intuitive Eating for a few years now and I feel that I mostly "get" it. But Rachael put into words some things I had struggled with, and I even had a few lightbulb moments while reading it where I realised diet culture still had a hold on me. Like when she talks about how useful corn chips are and she goes through about a bag a week, my first response was shock, and then realisation that I have still been artificially restricting myself from certain foods.
The concept of "The Gang" (which she borrowed from another non-diet dietitian) is SO GOOD and has changed how I look at snacks and meals. And the recipes are good - really approachable, easy, nourishing, and tasty (and I am very picky with this last one!!) - the breakfast Migas (with corn chips!) were so delicious I had friends asking me for the recipe.
Highly recommend this book!!
August 2, 2022
Thank you to #partner Victory Belt Publishing for our copy of Gentle Nutrition by Rachael Hartley. This book is available now.
Rating: 5 star
Genre: Nonfiction/Non-diet/Health/Wellness
Thoughts: I knew I was going to enjoy this book, but honestly it exceeded my expectations. The first part of the book is a beautiful description of a non-diet approach to life. If you have heard of Intuitive Eating or Health at Every Size, this book does a great job of describing both with the science to back it up. Above that, the author does a great job with the gentle nutrition section, which is a principle of intuitive eating. I loved the tangible advice and methods described. Lastly, the second part of the book is recipes to help you get excited about cooking and eating. I will be making the Sesame Noodle Salad this week!
Read this book if you are:
-curious about a non-diet approach to life
-interested in learning more about Intuitive Eating
-ready to ditch diets and diet culture
-looking for some new great recipes
Rating: 5 star
Genre: Nonfiction/Non-diet/Health/Wellness
Thoughts: I knew I was going to enjoy this book, but honestly it exceeded my expectations. The first part of the book is a beautiful description of a non-diet approach to life. If you have heard of Intuitive Eating or Health at Every Size, this book does a great job of describing both with the science to back it up. Above that, the author does a great job with the gentle nutrition section, which is a principle of intuitive eating. I loved the tangible advice and methods described. Lastly, the second part of the book is recipes to help you get excited about cooking and eating. I will be making the Sesame Noodle Salad this week!
Read this book if you are:
-curious about a non-diet approach to life
-interested in learning more about Intuitive Eating
-ready to ditch diets and diet culture
-looking for some new great recipes
April 15, 2021
As a non-diet Registered Dietitian, I am always on the lookout for new Intuitive Eating-aligned books b/c (a) I love them, and (b) I want resources to recommend to others. At the risk of regurgitating the description, it really is a unique, well-written book that focuses on the gentle nutrition aspect of IE, which is often (inaccurately) critiqued under the banner of 'nutrition doesn't matter.' Rachael breaks down the nuances of weight science, other determinants of health, and the nuts and bolts of how various nutrients serve the body in an easy-to-read, entertaining, concise, scientifically sound way. Readers will finish the book feeling both less stressed about nutrition AND empowered to incorporate gentle nutrition in their lives. It's a great companion book for the Intuitive Eating book (by Evelyn Tribole and Elyse Resch) as practical resource for implementing the practice of Intuitive Eating with a unique perspective.
November 24, 2023
If you aren't at all familiar with intuitive eating or why weight loss/diet culture is scientifically unsound if not outright hazardous, this is a great introduction. If you've already read, as I had, Intuitive Eating, you may often be frustrated with how much of this short book is just going over things you're already familiar with. I may write a longer review later in the week, but I was occasionally frustrated that there was, uh, not a whole lot of nutrition in this book, and that's specifically why I bought it. But there's still a lot of valuable info, and I found the meal preparedness section a hugely helpful guide. If not for the recipes, I'd consider giving this book 3 stars, but again—if you're completely unfamiliar with any of this, which I imagine is more people than not, you will probably find it to be essential reading.
This entire review has been hidden because of spoilers.
February 9, 2024
⭐⭐⭐⭐⭐
A non-diet approach to nourishing your body? I am in.
I loved the format of this book - it is set up in two parts:
1. The Principles
- Intuitive Eating/Why Diets don't work
- Gentle Nutrition/Redefining Health
- Lasting changes/Eating to Satisfy
2. The Recipes!
We have made several of the recipes and they are fabulous.
This year, I'm really taking an additive approach to eating and making sure "the gangs all here".
It has helped me feel fuller, satisfied and not restricted.
I plan on purchasing this book for future reference/reminders!
Favorite Element of the book:
The illustrations really bring a joyfulness to the already exquisite content!
Best Take Away:
Listen to your body, move for the joy of it and love yourself enough to fuel in ways that work for you!! 💗
A non-diet approach to nourishing your body? I am in.
I loved the format of this book - it is set up in two parts:
1. The Principles
- Intuitive Eating/Why Diets don't work
- Gentle Nutrition/Redefining Health
- Lasting changes/Eating to Satisfy
2. The Recipes!
We have made several of the recipes and they are fabulous.
This year, I'm really taking an additive approach to eating and making sure "the gangs all here".
It has helped me feel fuller, satisfied and not restricted.
I plan on purchasing this book for future reference/reminders!
Favorite Element of the book:
The illustrations really bring a joyfulness to the already exquisite content!
Best Take Away:
Listen to your body, move for the joy of it and love yourself enough to fuel in ways that work for you!! 💗
March 12, 2022
The first half of this book is all about implementing the principles of Intuitive Eating, most specifically gentle nutrition. While I loved reading Intuitive Eating and gained a lot from it, I feel like this book helped me mentally fit together the pieces of the puzzle for nutrition better than IE did.
The second half of the book contains 50+ recipes. Most of them are too fussy and labor-intensive for me to want to try at my current stage of life where things are extremely busy and I have two small children who are often underfoot and need a lot of attention when I am trying to make meals. However, everything looked delicious and there were about half a dozen that looked intriguing and potentially doable for me right now.
The second half of the book contains 50+ recipes. Most of them are too fussy and labor-intensive for me to want to try at my current stage of life where things are extremely busy and I have two small children who are often underfoot and need a lot of attention when I am trying to make meals. However, everything looked delicious and there were about half a dozen that looked intriguing and potentially doable for me right now.
This entire review has been hidden because of spoilers.
March 19, 2022
The first 4 chapters were beyond 5 stars. But when we got to the chapters about actual nutrition and food, I guess they were a little too lacking on information, so I just had to ding it because with this title, if you are looking to get nuts and bolts nutrition advice, I think you may be a little disappointed. I'm sure it's because anything like that would be veering into a discussion of "good" and "bad" foods. Also, though the author acknowledges white supremecy in the book, the recipes could be more diverse and less Eurocentric.
September 3, 2021
This book is so fantastic. The original Intuitive Eating book is wonderful, but is dense and text book like. This gives such a great foundation for all of the Intuitive Eating principles. The formatting is so aesthetic and easy to read. I’ve started referencing the hierarchy of nutrition needs from this book in my childbirth classes when I speak on nutrition and the way the students just perk up that I’m not giving them more rules to follow is just amazing.
April 23, 2022
Great addition to intuitive eating library
I recommend this for anyone who is beginning the intuitive eating process. It is helpful that it reinforces the principles of intuitive eating while also providing new wisdom about the practice. I find the more I read about intuitive eating the more helpful it is in helping me internalize and adhere to the principles. This book is very helpful reinforcement.
I recommend this for anyone who is beginning the intuitive eating process. It is helpful that it reinforces the principles of intuitive eating while also providing new wisdom about the practice. I find the more I read about intuitive eating the more helpful it is in helping me internalize and adhere to the principles. This book is very helpful reinforcement.
July 30, 2021
This is going to sound dramatic -- but this book (and learning from Rachael in general) genuinely changed my life. Following the logic of this book gave me my life back. I have more energy, more headspace, and a more interesting life! Rachael is incredible and this book is magic.
May 1, 2023
The sound information, vibrant illustrations and delicious recipes in this book give a comprehensive wholistic approach to gentle nutrition. A must read for those looking for more information and practical application for a non- diet, intuitive eating approach for well being.
February 26, 2024
This book is AMAZING! If you have ever struggled with dieting/intuitive eating this book is for you. The author does a great job of explaining nutrition concepts and uses a multitude of analogies/figures. The book also includes 50 recipes.
September 4, 2024
Rarely review cookbooks since am I really reading through them? But this was half book half recipes and I appreciated it. A good summary of anti-diet culture and how society views health etc. - haven't made any of the recipes yet but good ideas in here!
July 18, 2025
This was nutritionist homework but it did give me a lot to think about. I didn’t realize how much diet culture had seeped into my brain as much as I have tried to avoid it.
Fun fact: Both corn flakes and graham crackers were invented to prevent masturbation.
Fun fact: Both corn flakes and graham crackers were invented to prevent masturbation.
August 9, 2025
A little repetitive to Intuitive Eating but as I read that years ago it was helpful to go over some of the concepts again. I dont find the recipes useful as they don’t always line up with what’s available in my country so skipped over them.
August 1, 2021
Beautiful recipes and lots of great info on nutrition, intuitive eating, and why diet culture is the worst!
October 27, 2021
Amy's November pick!
November 19, 2021
Excellent. This makes so much sense and take intuitive eating and makes it feel more manageable. Fantastic resource!
January 22, 2022
A must-read if you're interested in intuitive eating and health at every size.
June 3, 2022
The boring Dietary Guidelines is much better than this.
January 16, 2023
Fantastic information on health and nutrition - and great recipes too!
January 16, 2023
Some very helpful tips on nutrition.
Displaying 1 - 30 of 34 reviews