Good vs Bad Foods: Why This Labelling is Problematic

In today’s world, it’s common to view foods as either 'good' or 'bad', 'healthy' or 'unhealthy'. This binary way of thinking may seem simple and intuitive, but it can create significant challenges in our eating habits, our relationship with food, and our overall relationship with ourselves. In this post, I explore why categorising foods in such black-and-white terms is problematic, and how a more balanced perspective can lead to better health outcomes as well as a more positive relationship with food and self.

The Deprivation Mindset Backfires

When we label foods as 'bad' or 'off-limits', it often leads to the creation of a deprivation mindset. The sense of physical and mental deprivation can create intense cravings for the very foods we’ve labeled as forbidden. Over time, these cravings build up, potentially leading one to 'give in', resulting in what’s often referred to as rebound eating, loss-of-control eating, or bingeing.

When we moralise foods as being 'good' or 'bad', we extend these labels to ourselves based on our food choices. For example, eating a 'bad' food might make someone feel like they are a bad person. This can create a vicious cycle: the guilt and shame from overeating or binge eating reinforce negative self-beliefs, which can, in turn, lead to further episodes of overeating as a way to cope with these emotions.

Instead of achieving the desired sense of control, binary thinking can make us feel more out of control around food. When you allow all foods to fit within your diet, it’s easier to eat in a way that feels balanced. We enjoy treats without going overboard because we’re not stuck in a constant battle with ourselves.

Fun Foods are Beneficial Too

While it’s true that some foods are more nutrient-dense than others, that doesn’t mean so-called 'fun foods' have no value. A slice of birthday cake may not be rich in vitamins, but it provides emotional benefits like connection, celebration, and enjoyment. Similarly, foods that we might view as indulgent, like chocolate or pizza, can still contribute to our nutritional needs—chocolate contains antioxidants, and pizza offers essential carbohydrates, proteins, and fats.

Food serves purposes beyond fueling the body; it’s also deeply tied to culture, joy, and social connection. Denying ourselves these experiences in the name of health can have unintended emotional and mental health consequences.

Nutrition is Not One-Size-Fits-All

Another issue with categorising foods as universally good or bad is that it ignores the individual nature of nutrition. What’s health-promoting for one person might not be ideal for someone else, depending on their unique nutritional needs, goals, and values. For instance:

• A high-protein meal might be perfect for an athlete looking to build muscle but unnecessary or even excessive for someone with kidney issues.

• Whole wheat bread might be a good choice for those needing longer lasting energy, but could trigger symptoms for someone with celiac disease or gluten sensitivity.

• Foods labeled as 'low-fat' or 'sugar-free' might align with some people's dietary needs, but may be counterproductive for others who are trying to develop a more balanced relationship with food, or those who experience blood sugar crashes.

Rather than following rigid rules, nutrition should be flexible and individualised, and not questioned by others.

Nutrition Balances Out Over Time

One of the key principles of the 'all foods fit' mindset is understanding that our nutritional intake balances out over time. A single meal or snack does not determine our overall health. Enjoying a cheeseburger and fries one evening does not erase the benefits of the vegetables, whole grains, and lean proteins you’ve eaten throughout the week.

When we adopt a more flexible approach, we can focus on patterns and consistency rather than perfection. This mindset not only allows for greater enjoyment and reduced stress and guilt around food, but invites variety into the diet, allowing total nutritional intake to balance out overtime.

The Bottom Line

Shifting away from binary thinking about food requires intentional effort, but the benefits are worth it. By recognising that all foods can have a place in a well-rounded diet, you’ll develop a more sustainable and positive relationship with food. You’ll also free yourself from the unnecessary guilt and shame that come with labeling foods as 'good' or 'bad'.

Let’s focus on nourishing our bodies and minds with flexibility and compassion, honoring both our nutritional needs and the joy that food brings to our lives. After all, food is not just fuel; it’s also a source of pleasure, connection, and self-care.

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