The Importance of Food During Retreats

A Conversation with Nesh, a Nutritional Therapist and Founder of FreshNesh @cookfreshwithnesh

In our fast-paced lives, retreats offer a precious opportunity to pause, reflect, and rejuvenate. But have you ever considered how crucial healthy food is to this experience? I recently chatted with Nesh a passionate expert in nutrition, to explore this important topic.

Here’s what we discussed:

Why is a well-balanced meal crucial for a retreat experience, and how does it impact participants' energy levels and overall well-being?

Nesh shared some insightful thoughts on this matter: “a retreat is often a rare and sacred pause in someone’s life—a time to step back from the noise and reconnect with oneself. Food plays a significant role in that experience. A well-balanced meal plan provides the steady energy, mental clarity, and emotional stability that guests need to fully engage with all the retreat offerings—be it yoga, journalling, workshops, or simply time for relaxation."

Reflecting on this, it becomes evident that the type of food consumed can profoundly influence how we feel, both physically and mentally. When our bodies are nourished with the right balance of nutrients, we’re more equipped to embrace the transformative experiences that retreats can offer.

What are some key nutritional principles to keep in mind when designing meals for a retreat, especially when catering to different dietary needs?

Nesh emphasises inclusivity in meal planning: “A good retreat menu should feel abundant and satisfying for all, whether they are gluten-free, plant-based, or omnivorous.”

She advises several principles to ensure everyone feels catered to:

• Balance each plate with protein, fat, and fibre to keep guests feeling satiated and balanced.

• ⁠Incorporate flexible meal options like nourish bowls or self-serve bars to encourage choice and variety.

• Always try to cook seasonally, connecting with nature and aligning with guests' emotional nourishment.”

These points really highlight how food can be both nourishing and enjoyable. After all, the last thing anyone wants is to feel restricted or confused during a retreat!

How can food support the retreat’s purpose—whether it’s relaxation, detox, or personal transformation?

This is where food truly becomes a powerful ally.

Nesh explains, “Food can align with the purpose of the retreat. For relaxation, we want grounding and calming meals—think magnesium-rich greens and warming spices. For detox retreats, a supportive approach is key, with light, fiber-rich dishes and herbal teas.”

It’s fascinating how certain ingredients can create the atmosphere or energy needed for specific themes. For example, meals designed for personal transformation should focus on safety and nourishment, providing guests with the comfort they need to delve into their inner work.

What are the common mistakes retreat hosts make when planning meals, and how can they be avoided?

Nesh brings up some critical points here:

“Common mistakes include underfeeding guests - especially during intense activities - lacking sufficient protein and healthy fats, and neglecting variety in the meals offered.”

Avoiding these pitfalls can ensure a nourishing and enjoyable experience for everyone. It’s all about creating meals that satisfy and uplift the spirit.

How can retreat meals inspire guests beyond the retreat experience itself?

Perhaps the most beautiful insight from Nesh was in how retreat meals can leave a lasting impact. “Nourishing food that is well-prepared can be transformative. Guests often remember how they felt after a meal—calm, grounded, and energised. That experience can shift something within them.”

It’s about showing that healthy eating doesn’t have to be complicated. When guests return home, they may find themselves adopting small, joyful changes—like adding more colour to their plates or rekindling their love for breakfast. These tiny habits can ripple throughout their lives, making food not just fuel but a vital part of their personal journey.

As we reflect on the role of food in enhancing retreat experiences, it becomes clear that nourishing meals are integral to fostering connection, healing, and transformation. Whether you're a participant or a planner, consider how the food choices made during a retreat can truly enrich the overall experience.

Should you want to dive deeper into creating your own retreat experience or need support with meal planning, feel free to reach out to me or Nesh. There’s so much potential for wellness waiting to be uncovered! 🌱💚