The Center for Student Wellness believes in taking an intuitive eating approach to nutrition. This means giving oneself permission to listen to one鈥檚 inner wisdom about food, eat in a flexible and attuned manner, and honor internal hunger cues, satiety, and appetite.
The Center for Student Wellness believes in taking an intuitive eating approach to nutrition. This means giving oneself permission to listen to one鈥檚 inner wisdom about food, eat in a flexible and attuned manner, and honor internal hunger cues, satiety, and appetite. We acknowledge that culture influences values, beliefs, and practices related to food, and that some do not have unlimited access to all food choices. We help students navigate 鈥渄iet culture鈥� and understand how weight and body image intersect with nutrition. By celebrating body diversity we can honor differences in size, age, race, ethnicity, gender, dis/ability, and other human attributes. We support students in making food choices that are in line with what they find satisfying, accessible and fueling for their body, not to change weight.听
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In the Center for Student Wellness, we believe that positive body image is not a destination you get to, rather, a stop along the journey. Body Image is a construct formed from our behaviors, thoughts, feelings and self- perceptions, and it occurs on a spectrum. Everyone鈥檚 body is different and everyone is at a different place along the body image spectrum which may challenge daily. We encourage our students to check-in, listen, and trust their bodies with the ultimate goal of treating their body with respect, even if they feel negatively about it.
Nutrition Key Messages
Give yourself permission to eat foods that are satisfying and fueling for your body.
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Food Rules worksheet
Weight is literally a numerical reflection of your body鈥檚 relationship to gravity. Weight, nor body size or shape, dictate who you are as a person. They do not dictate intelligence, kindness, talent, passion, purpose, strength, or love. Celebrate body diversity.
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Understand cultural and social influences on food choices. Try to eat a variety of foods each day, including starches, fats, proteins, produce, desserts and snacks.
On average, college students benefit from eating 3 meals, and 2-3 snacks daily, though this can depend on food access, activity level, or other factors.
Body Image Key Messages
Practice body respect by being gentle with yourself and care for your body by engaging in beneficial health behaviors.
Our story changes! Cultivate confidence in your body by practicing positive body-talk, and thanking your body daily for how it functions, looks, and serves you.
Seek satisfaction with your body by dressing comfortably, and accepting your body regardless of beauty standards.
Set boundaries with and hold accountable yourself and others around body talk; question norms and share body-respectful messages with friends and family.
Shift the Focus on Body Neutrality: Another Way to See Your Body
What BC Students are saying about the culture around nutrition and movement
What is Body Neutrality?
Body neutrality is the idea that you don鈥檛 have to love or hate your body.
Instead, you appreciate what your body does, not just how it looks.It shifts the focus from appearance 鈫� to function & experience.
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| 听 听 听 | 听 听Body Positivity 听 | 听 Body Neutrality听 听 |
| 听Focus | Loving your body | Respecting your body |
| Goal | Positive feelings about appearance | Less focus on appearance |
| 听Self-talk | 鈥淚 love how I look.鈥� | 鈥淢y body helps me do important things.鈥� |
| Struggles | Hard to maintain in low-confidence times | More sustainable, realistic mindset |
Why it Matters
- Reduces pressure from social media & beauty standards
- Promotes mental well-being during a stressful time
- Helps develop healthier habits around food, movement, and self-talk
- Encourages inclusivity and respect for diverse bodies
How to Practice Body Neutrality
1. Focus on Functionality:
- Appreciate your body's capabilities
- Challenge negative self-talk
- Practice body neutrality affirmations
2. Cultivate Self-Compassion:
- Be kind to yourself
- Accept your body as it is
- Don't force positive feelings
3. Create a Supportive Environment:
- Curate your social media
- Seek out body-positive influences
- Connect with supportive friends
- Find enjoyable physical activities
- Prioritize self-care
4. Seek Support:
- Call University Health Services 617-552-3225听 to meet with their dietitian, Katie Gustamachio
- Call University Counseling Services 617-552-3310 to meet with a therapist
UCS also hosts a semester-long food and body image group, called My Body, Myself, where this and other related topics are explored.This group is co-run by a therapist and dietitian. Registration for this group occurs during the first 3 weeks of the semester.听
- You are more than a body.
- Your brain, your kindness, and your passions matter most.
- Every body deserves respect, regardless of size, shape, or ability.
Further Exploration: Journaling Prompts
- List 3 ways your body has helped you today. As you consider each, how does noticing these things make you feel about your body?
- Identify one thing your body allowed you to do this week that had nothing to do with how it looks. Does focusing on this function instead of appearance change your mindset? If so, how? If not, why not?
- Write out 3 phrases you say or think often about your body. Then, rewrite them in neutral, non-judgmental language. Reflect and journal on how it feels to do this exercise.听
- Think of one movement or activity that your body enjoys or does effortlessly (ex. Walking, stretching, hugging, breathing, typing, etc). Describe it and how it supports your life.听
- Imagine your body as a teammate. What strengths does it bring to your daily life, school, or hobbies? Write a thank you note to your body.
- What is one way you can treat your body with kindness today? If you are unable to think of one way for yourself, what would you encourage a friend to do?
Video Prompts
While we cannot control how other people perceive us, we can choose to not judge ourselves based on our appearance.鈥�
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Articles
Books:听
Body Neutral by Jessi Kneeland
More than a body: Your body is an instrument, not an ornament by Lexi Kite & Lindsay Kite
Explore
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How do you care for your BODY? Engage in these reflective activities to discover what works best for you. To strengthen your relationship with food and your body:
Eat Intuitively
Do you have food rules? Do you find yourself constantly thinking about food and your body? Complete听this worksheet听to find out if you鈥檙e struggling with food rules, and if so, consider where they came from and ways to challenge them. Learn what and what is听.听
Weight is not Worth
Have you ever caught yourself repeatedly checking parts of your body with which you feel dissatisfied? Body checking often makes us feel in control, but it erodes our self-confidence. If you notice yourself body checking, try to state 3 things you鈥檙e thankful for regarding your body and its abilities (ex. My arms give me the ability to hug my loved ones). If you choose to write these down, consider posting them around your space and reflect on how changing the narrative impacts how you feel about yourself.
Eat Whole and Fun Foods
Give yourself permission to eat all foods and say goodbye to听the diet mentality.听Notice how you feel. Learn more about balanced eating听here.听
Get Enough Fuel
Make an effort to eat food from 2-3 food groups every 3-4 hours, using the听听and听Snacking Handout听. Notice how eating nourishes your body, and affects your mood, energy level, movement, concentration, and sleep. We acknowledge it can be challenging to get enough fuel, and adjust to new dining options.听
Live
What do you need to do to care for your mind (or body, or soul) and live well? Sign up to meet with a Wellness Coach to reflect on your current wellbeing and set goals that feel achievable to you.
Let's Talk More...
We want to help you find joy in your journey, wherever you鈥檙e at. We have many resources within Center for Student Wellness and throughout campus to continue this conversation鈥攚e鈥檙e here to listen, reflect, and help you set and achieve health goals that feel intuitive, sustainable, and balanced.听
Meet with a Peer Wellness Coach
Engage in a conversation about your health and wellness goals related to caring for your body - in the areas of sleep and general health, body image and exercise, and alcohol and other drugs!听
Visit bc.edu/wellnesscoach to schedule your Wellness Coaching session and learn about each type of appointment, or use the links below to sign up directly through google calendar.听