At a time when nutrition feels increasingly restrictive and trend driven, Maya Feller offers a more grounded perspective. As a Brooklyn based dietitian, founder of Maya Feller Nutrition, and author of Eating From Our Roots, her work blends clinical expertise with a deeply personal understanding of how food shapes identity, culture, and long term health.

Rooted in her early experiences around the table, where nourishment meant connection as much as it did nutrition, Maya’s approach challenges the idea that eating well requires restriction or disconnection from the foods we love.

In this edition of Art of Intentions, she shares the philosophy and daily practices that guide her work today, and why true nourishment is less about perfection and more about building something sustainable, inclusive, and real.

Your work brings together clinical nutrition, cultural food traditions, and a more human centered approach to health. What originally shaped your philosophy around food and wellbeing?

My earliest memories around food and wellbeing date back to childhood and are specifically related to family and a sense of belonging. Nourishment, specifically breaking bread with loved ones, was central to my mothers’ home. Our dining room table was a place where flavor, spice, color, strong tastes, and smells were enjoyed over deep conversation and laughter. These formative years taught me that nourishment was a non-negotiable, and there was no reason to make yourself physically or figuratively smaller to fit someone else's ideal of who you should be. The women who graced our home and table reminded me that wellbeing encompasses physical, emotional, and community. As I’ve grown my family and have had the privilege of taking care of people from a variety of backgrounds, I know that food, how we eat, and what we eat are central to our identity. And I also know that food holds memory and tradition, so as a clinician working in nutrition, I know that it’s my job to honor my patients' foodways and bridge the clinical with their lived experience. 

You often speak about culturally humble nutrition. Why do you believe honoring cultural food traditions is such an important part of the future of wellness?

There are so many different ways to eat. Some of us eat with a fork and knife, some of us eat with spoons, some with chopsticks, some with our hands, and some via feeding tubes. All are valid; however, we have been taught that there is a “better”, more “civilized” way to eat, when this is not the case. The same dominant narratives around food hierarchy exist as well in relation to Anglo and non-Anglo foodways. Heritage foods from non-Anglo foodways are more likely to be labeled as ethnic foods, placed into a special aisle in the grocery store, and excluded from health and well-being recommendations. In my clinical experience, including heritage and beloved foods that provide an abundance of plants as the center of one's pattern of eating increases the likelihood that a person will actually enjoy eating and will return to eating a food that is supportive of thier desired health outcomes. 

Many people are trying to eat “perfectly,” yet still struggle with energy, blood sugar swings, or inflammation. What are some foundational principles you believe people often overlook?

We have returned to the age of restriction and dieting in the name of health. Perfect eating has become synonymous with clean eating, which is a proxy for how virtuous a person is in relation to the willpower to restrict. 

I encourage people to honor their hunger, carve out space and time to nourish their bodies with meals that contain vegetables, fruits, grains, beans, nuts, seeds, dairy, and animal proteins of their choice. I’ve found that the basic foundational principles of eating a balanced plate, staying well hydrated, making time for intentional movement, making time for recovery, including sleep, being in community, find time to be in green spaces are often overlooked. We value productivity to a detriment. Building a foundation takes time, attention, and intention. It’s truly a rinse and repeat, and for many, that’s not flashy enough. However, for those who drown out the noise, they find that the foundations, as basic as they are, do support a well-balanced body. 

In your experience, what are some of the most common nutrition myths that are still circulating that you wish people would finally let go of?

I’ve found that many of the common nutrition myths are linked to foods that, when consumed in excess, can have a negative impact on body systems. The myths are fear-based and tend to blame people who consume even small amounts of these foods. The larger context is often overlooked i.e what do people have access to? 

I wish people would let go of the idea that they need to cut carbs from their pattern of eating. Carbs are not the enemy. The body needs them to function, and when we don’t eat them, our body has to siphon energy from somewhere. Also, sugar will not kill you. Yes, we need to be mindful of how much we consume, and in the same breath, enjoying a cake or cookie will not lead to metabolic decline. 

Your book Eating From Our Roots celebrates traditional foods from around the world. What do you think modern wellness culture has gotten wrong about traditional ways of eating?

Modern wellness culture has gone off the deep end. I am a proponent of scratch-prepared meals and traditional foods, AND I embrace all of the technologies that have helped to make our food system safer. Pasteurization of dairy provides shelf stability and the removal of harmful bacteria. Cooking organ meats makes them safer to consume. We’ve gotten to a place where folks are touting a return to paleolithic era eating, and that’s not doing the general population any favors. And at the same time, wellness culture has attached virtue and morality to eating.  

In my book, I encourage folks to reacquaint themselves with thier kitchens and to find foods that are both health supportive and tasty. I encourage people to think about culturally relevant foods as well as accessibility and affordability. And embrace community and the enjoyment of mealtime. 

In your clinical work, what are some common mistakes you see people making when they’re trying to “eat healthy”?

People often think about restrictions and what to remove. I like to offer a reframe and have folks think about what they want to add to their plates. I’ve seen people cut out fruits and vegetables from their pattern of eating, and this is counterproductive. And I’ve also seen people eat bland, flavorless food and say it does not taste good. I encourage folks to season their vegetables the same way they season their animal proteins. 

If someone wanted to use food more intentionally to support their long term health, what are three daily nutrition habits you believe offer the biggest return over time?

Add one more serving of non-starchy vegetables to their daily pattern of eating.
Add ½ cup of beans or legumes to their daily routine
If they consume alcohol, reduce their intake by one serving at each sitting 

Are there any non-negotiable habits or rituals that help you feel grounded and well, especially during busy seasons of work?

I have been a long-time runner, so intentional movement is central to my physical well-being. In addition to carving out space for movement, I have a very strong hot / cold therapy routine. I’ve found that weekly Finnish sauna and Aufgus sessions, followed by a cold plunge, really help my joints. I tend to be quite achy and stiff, so therapeutic massage has been a part of my life since my late teens. And I’m a HUGE consumer of beverages, everything from water, herbal, to sparkling water with real fruit. 

Many people struggle with energy dips throughout the day. What are a few habits around food or routine that help maintain steady energy?

In my practice, I’ve found that energy dips happen when my patients skip meals and undereat. Meals should contain protein, fats, and carbs, and snacks should contain carbs and fat, carbs and protein, or protein, fats, and carbs, as snacks are meant to bridge the gap between meals and add nutrients and nourishment to the overall day. 

Beyond food, what daily practices support your overall wellbeing whether that’s movement, rest, or time to recharge?

We all spend a lot of time online, and this is really contributing to heightened rates of anxiety and depression. Being with people in person is really important for social connections. Finding time to be outside during daylight hours is also helpful. Carving out time for international movement alone or with friends, and a bonus when it’s in nature, can do wonders for both physical and emotional health. 

When you think about the future of food and wellness, what shifts in the conversation around nutrition do you hope to see in the years ahead?

In the years to come, I hope to see policy shifts that focus on democratizing access to safe, affordable, nourishing, culturally relevant food options for all people, especially those who need it the most. I also hope to see policy shifts that prioritize protecting soil and diversifying what crops are farmed for human consumption.