I’m going to start by saying that in all aspects of health & wellness, I’m not about deprivation or extremes. And I’m definitely not here to tell you to cut out entire food groups or to follow an unrealistic cleanse. I am, however, excited to share with you my philosophy on food—and detoxing.

In today’s social media-driven world, we’re constantly flooded with information on the latest detoxes, cleanses, and food trends, which gets overwhelming, fast. But I promise you I’m not just another wellness trend pusher. As a registered dietitian and certified personal trainer, it’s always my goal to prove that a healthy lifestyle can be enjoyable and doable. Let’s talk about it!

What Healthy Eating Looks Like for Me

My food philosophy is simple: I believe in eating for fuel and focusing on what’s in your food just as much as what’s not—because that’s what makes the biggest difference in how you feel.

I started cooking during college, where I studied nutrition and created my Instagram, @rachaelsgoodeats. And if you follow my recipes, then you know I’m all about quality ingredients.

Most of my recipes are gluten-free, dairy-free, and refined sugar-free—but flavor-packed and nutrient-rich. Cooking for myself every day led me to discover a few food sensitivities I was dealing with, but this real food approach naturally lends itself to creating balanced meals with whole ingredients that add energy to your life (regardless of any sensitivities).

Think: real, whole foods > processed and packaged.

Why I Don’t Believe in Restrictive Detoxes

On the other hand, most “detoxes” cut out things your body actually needs—like fat, carbs, or protein. They feel restrictive, unrealistic, or flat-out miserable. And spoiler alert: your liver’s already handling detox duties just fine.

While you won’t catch me doing the latest juice cleanse, the only kind of “detox” (more of a reset) I can get behind is one that eliminates added sugar. Added sugar is sneaky. It shows up in everything from granola to “healthy” salad dressing. And when we eat it often, our taste buds adapt—we start needing more to feel satisfied, and our energy dips become more frequent and intense. Not fun!

I’ll be the first to admit I love indulging in a good sweet treat, but I don’t love how it makes me feel. Over the years, I’ve found it incredibly helpful to do a reset to reduce added sugar, which helps reset cravings and support healthy eating habits.

I actually created my 7-Day Added Sugar Detox just for that—to become more aware of hidden sugars, reset your energy and cravings, and feel so much better in just one week. It’s all about real food, and learning how to navigate sugar in today’s world.

What it comes down to is this: detoxing isn’t about perfection—it’s about real life. And learning how to build a way of eating that works for you in every season.

5 Core Food Principles I Live By

While my approach to food has evolved over the years (especially now that I have a family), these principles are the basis of my real food philosophy that I come back to time and time again:

• Choose whole foods over packaged foods—most of the time.
  • It doesn’t have to be perfect. But if the ingredient list reads like a chemistry assignment, it’s probably not fueling your best self. More color on your plate goes a long way.
• Prioritize protein in every meal and snack.
  • Protein is your power player. It keeps cravings in check, supports lean muscle, and helps you stay full and focused—especially when you’ve got a mile-long to-do list.

• Make room for all food groups, just choose better-for-you options when possible.
  • You can still enjoy your favorite foods–but made with ingredients that actually love you back.

• Pick the highest quality ingredients whenever you can.
  • Organic, grass-fed, pasture-raised, locally grown—these aren’t just buzzwords. They typically offer more nutrients, fewer chemicals, and better quality for you and your family when it’s accessible.

• Convenience matters.
  • Having clean, quick options on hand (like meat sticks, frozen veggies, or a high-quality protein powder) makes eating well so much easier when life’s moving fast. This is especially true for me now more than ever, since becoming a mom.

The secret to finding that sweet spot between healthy and satisfying? Choosing real ingredients, listening to your body, and building sustainable wellness habits over time. It’s as simple as that.

Click here to find more of my nutrition tips on the blog.