Episode 101: Helping Kids Build a Peaceful Relationship with Food with Gretchen Wallace

Episode description: In this episode of Peace Meal, dietitian Gretchen Wallace joins us to explore how we can protect the next generation’s relationship with food. Together, we unpack why body image struggles in adolescence shouldn’t be dismissed as a harmless phase—and why the fact that these struggles are common doesn’t mean they’re acceptable or something young people should simply have to endure. Gretchen sheds light on the environmental influences that shape kids’ views of food and bodies, from developmentally inappropriate health class curricula to the highly curated world of social media. She challenges the idea that nutrition should feel like a math problem, offering a more compassionate, body-trusting framework instead. With warmth and wisdom, Gretchen outlines a hopeful, practical roadmap for families—one that emphasizes supportive boundaries, curiosity, and compassion as the foundation for lasting food freedom. About Gretchen: Gretchen Wallace, MS, RD, LD (she/her) has worked in the eating disorder field since 2016, with extensive experience treating adolescents and young adults. She has served in a variety of settings—including college campuses and eating disorder treatment facilities—and has developed early intervention programs. Today, she offers her services through her own private practice in St. Louis, Missouri. Gretchen’s practice style is evidence-based and collaborative, grounded in the belief that her clients know themselves best. Her sessions focus on understanding what each person is experiencing, identifying what they want to change, and partnering with them to work toward those goals. When she’s not with clients, Gretchen enjoys spending time with her husband and dogs (Rita and Barry), trying new restaurants, hiking, camping, or catching up on a favorite TV show. We cover: Why parents and caregivers are “a necessary and vital part” of the treatment team The dangers of normalizing adolescent body dissatisfaction and restrictive eating patterns Why certain health class activities can cause unintended harm What it means to shift from “math-based” nutrition toward internal body trust How to curate your social media feed to support recovery values Why the first step toward recovery doesn’t have to be a “giant swoop” In Gretchen’s words: On the myth that body‑dissatisfaction is just part of growing up: “There is so much…almost pro-eating disorder content all around us…pro-dieting, pro-trying to change your body, hating our bodies, or seeing our bodies as wrong. I've had parents say, ‘Isn't that just what teenagers have? Isn't that just normal?’ And to that I say: normal doesn't mean good. Normal doesn't mean ideal. It is so incredibly normal for teenagers and young adults to struggle with body image, and sometimes we don't just grow out of that. Oftentimes, that can follow us throughout life.” On health class lessons that miss the mark: “I’ve heard health classes talking about making kids calorie count or…calculating their ideal BMI. All of that is building these skills [that] we don’t actually want kids to have. I don’t need kids worrying about their weight and their BMI. I need kids learning to trust their body, learning to understand what feels good and what doesn’t feel good…When we can help kids actually cue into their body, we're giving them these life skills that they can use forever.” On the challenge—and ultimate reward—of recovery: “You’re essentially forging an entirely new path up a mountain...it’s going to feel more difficult than staying with your eating disorder. [But] once that path is forged and you figured out your way to the top without your eating disorder, the next time, it’s not as hard; the trail is there...And after a while, the eating disorder path is going to grow over and be the harder trail to go up.” Additional Resources: Gretchen maintains a regularly updated list of anti-diet, body-inclusive social media accounts and newsletters on her Substack, The Full Life. Explore the list: Anti-Diet Online Resources. About the podcast: Peace Meal is a podcast hosted by The Emily Program that covers topics related to eating disorders, body image, and how society may influence our thinking. You can find Peace Meal on Apple Podcasts, Spotify, or YouTube Music. If you enjoy our show, please rate, review, subscribe, and tell your friends! Are you interested in being a guest on Peace Meal? Email [email protected] for more information.