Notice this pattern in diet influencer posts?

I scroll through social media and see posts about cutting sugar, gluten, lectins—this, that, everything. Low-fat, low-carb, gluten-free, low-salt diets flood my feed.

Influencers brag about what they cut out.

But isn't it odd?

Imagine a restaurant menu that only tells you what they don't serve—no burgers, no pasta, no seafood. You'd be frustrated trying to figure out what you can actually order!

That's exactly what today's diet culture does—it bombards you with restrictions instead of showing you the delicious, healthy options available.

Just as a good menu highlights its specialties, a healthy eating approach should showcase nutritious foods you can enjoy. A positive menu of healthy choices is more helpful than a list of forbidden foods.

Why is social media so focused on the negative?

It's the power of fear. Fear is a powerful emotion that captures our attention. When you instill fear or panic, you hold people's attention.

On social media, the language around food and diets is often charged with emotion and negativity. Foods are labeled as "poison," "toxic," or "garbage chemicals."

Restriction and fear sell. It's marketable. It's dramatic.

"Cut out these three foods and watch the magic happen!" gets more clicks than "Eat more vegetables and whole grains." The promise of quick results through elimination is more exciting than the steady path of adding healthy foods.

While fear can be gripping, it clouds our ability to reason. The more you know, the less you fear. Unfortunately, many internet fads and media headlines lead with fear. They grab our attention but fail to educate us on how to eat healthily.

Consider the low-fat diet. People afraid of fats might cut them out and end up eating too many unhealthy carbohydrates. Those who fear carbs might go low-carb and eat the wrong fats.

We bounce from one fad diet to another, and it doesn't make us healthier—if anything, it makes us less healthy.

This focus on fear and restriction is not just misleading—it's potentially harmful. When we obsess over what we can't eat, we create an unhealthy relationship with food. We turn eating into a source of anxiety rather than nourishment and joy.

So, what's a more empowering mindset? A positive focus.

Instead of fixating on what to avoid, let's concentrate on what we should eat: food quality—not in terms of Michelin stars, but in terms of nourishment. Health-promoting foods backed by science.

What are the healthiest sources of fats? Think avocados, walnuts, flax seeds, olive oil, and fatty fish. No need to fear these fats.

What about carbohydrates? Bananas, berries, lentils, quinoa, and broccoli. These are the healthiest sources of carbs. And for protein, consider beans, tofu, tempeh, and if you choose to eat animal-based foods, Greek yogurt, seafood, and small portions of lean meats and poultry can still be part of a healthy diet.

I've learned this firsthand: When you focus on adding good things to your diet rather than subtracting "bad" ones, you naturally crowd out less healthy choices without feeling deprived.

The World Health Organization's definition of a healthy diet is my north star: Focus on whole grains, vegetables, fruits, legumes, seeds, and nuts. No complicated rules or trendy superfoods required. Just real, wholesome food that nourishes your body. Simple enough, right?

When I sit down to eat, I don't worry about fats and carbs. I'm not scared of them. I focus on health-promoting foods and fill my diet with those. If I want less healthy foods like ice cream once in a while, I have it without guilt because the foods I eat regularly are of the highest quality.

What I eat occasionally, like having cake on my birthday? I'm not worried about that.

Does this mean everyone should eat the same exact foods? Of course not. There are so many choices. Personalization is key.

When you break away from the fear of foods, you gain more freedom, not less.

Maybe you prefer a lower-fat diet because it helps you maintain a healthy weight. That's fine—just focus on quality carbs and protein.

Or perhaps you prefer a lower-carb diet. That's okay too—lean on quality fats and protein. If you need to avoid gluten, like if you have celiac disease, eliminate those grains and enjoy the rest. If you're allergic to tree nuts, then eliminate those and enjoy other healthy foods.

You can personalize your diet while still prioritizing food quality.

Just like no one wants to read a restaurant menu that's filled only with items you can't order, no one really wants a diet that's all about the things you can't have. Instead of focusing on what to subtract from your plate, think about good quality foods you can add.

The point of healthy eating is not to let restriction run the show, but to highlight the abundance of nourishing foods available to you.

So the next time you scroll through diet posts, remember to look for that positive menu—one that doesn't just list what's off-limits, but helps you fall in love with everything you can enjoy.