Why Labelling Food ‘Good’ or ‘Bad’ is Damaging Your Relationship with Food
Diet culture teaches us that food is either ‘good’ or ‘bad’, with ‘good’ food positioned as the superior choice. The ‘good’ food is the healthier choice, it is the answer to our problems and the only food we should be eating.
The problem is this: not only is this not true, but it is also damaging your relationship with food in the process.
The practice of thinking about food as ‘good’ or ‘bad’, ultimately leads to guilt, anxiety, and an unhealthy approach to eating. In this article, I explain why it’s important to adopt a more balanced and neutral perspective towards what we eat.
Food Language
As we know, diet culture is sneaky, so the labelling of food as ‘good’ or ‘bad’ is not always so blatant. The following words are commonly used to denote food as ‘good’ or ‘bad’.
Healthy
Unhealthy
Treats
Junk food
Empty calories
Clean eating
Toxic
Cheat meals
Guilt free
Crap
The Problem with Food Labels
The problem is, labelling foods ‘good’ or ‘bad’ oversimplifies the nutritional value of food and individual dietary needs.
It assumes that ‘good’ foods are high in nutrients and all ‘bad’ foods have low or no nutritional value. While it is, of course, true that some foods have lower amounts of vitamins, minerals, fibre etc., and that other foods are more nutrient-dense, that doesn’t mean these foods are ‘bad’ or ‘unhealthy’.
“No one food is inherently healthy or unhealthy”
By reducing food to simply ‘good’ or ‘bad’, we fail to appreciate its cultural significance, taste, and role in social connection.
Such ‘all or nothing’ thinking about food ignores the nutritional needs of individuals and certain situations. And with nutrition, context always matters. Take for example, a diabetic with low blood sugar, foods such as sweets and soft drinks make a great choice.
The Psychological Impact
Using labels such as ‘good’ or ‘bad’, assigns a moral value to what we eat, it puts the ‘good’ food on a pedestal.
The longer foods are seen as not allowed, or out of bounds, the more appealing they become. Eventually, we will eat these foods again. And this leads to feelings of guilt and shame. We blame ourselves for ‘failing’. This can trigger a cycle of restrictive eating, fostering an unhealthy relationship with food and our bodies.
Consider the impact this messaging can have on children. Even if we don’t direct the ‘good’ or ‘bad’ messages directly at them, they pick up on it if it’s what we believe and practice ourselves. Children will internalise this ‘good’ and ‘bad’ messaging. They eat or they want to eat, the ‘bad’ food – therefore, they are a bad person.
A 2019 study found that women whose childhood caretaker used critical or restrictive messages about eating, now experience body image shame, adopt inflexible eating rules and engage in disordered eating and behaviours (1).
Research has shown that associating food with guilt or shame can lead to disordered eating patterns, and even eating disorders (2, 3, 4).
The constant pressure to adhere to rigid food rules leads to stress and anxiety and robs us from the joy of eating. Instead of savouring our meals and listening to our body's hunger cues, we may find ourselves obsessing over calorie counts, macronutrient ratios, and the perceived consequences of our food choices.
Shifting Towards Food Neutrality
So, how can we break free from the damaging cycle of food labelling and build a healthier relationship with food? We cultivate a mindset of food neutrality, where we view all foods as morally equal and worthy of enjoyment.
Here are some strategies to help you embrace this approach:
Call food by its actual name i.e. jellies, chocolate rather than ‘junk’
Give yourself permission to eat all foods and food groups – challenge the idea that certain foods are off-limits
Trust yourself to make food choices that satisfy both your physical and emotional needs
Slow down to enjoy the eating experience. Focus on the taste, texture, and aroma of your food. This helps to foster a greater appreciation for food.
Declutter your social media feed of anyone who perpetuates the ‘good’ vs ‘bad’ food message
Trust evidence-based information rather than opinion
“Above all, be kind to yourself and practice self-compassion when it comes to your food choices.”
Remember that perfection is not attainable. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar struggles.
By implementing these practical tips, you can gradually shift towards a mindset of food neutrality, allowing yourself to enjoy food without guilt or judgement and embracing a more balanced approach to eating and nourishing your body.
Conclusion
The habit of labelling food as ‘good’ or ‘bad’ is deeply ingrained in our society (and media) but it is ultimately harmful to our relationship with food and our mental well-being.
By shifting towards a mindset of food neutrality and adopting strategies such as mindful eating, challenging food myths, allowing all foods in, and cultivating self-compassion, we can break free from the damaging cycle of guilt and shame and embrace a healthier, more balanced approach to eating.
Remember, all foods have a place in a balanced diet and are part of a healthy relationship with food. There are no ‘good’ or ‘bad’ foods.
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References
Oliveira, S., Marta-Simões, J., & Ferreira, C. (2019). Early parental eating messages and disordered eating: The role of body shame and inflexible eating. The Journal of psychology, 153(6), 615-627.
Goss, K., & Gilbert, P. (2014). Eating disorders, shame and pride: A cognitive-behavioural functional analysis. In Body shame (pp. 233-269). Routledge.
Brown, A. J., Parman, K. M., Rudat, D. A., & Craighead, L. W. (2012). Disordered eating, perfectionism, and food rules. Eating behaviors, 13(4), 347-353.
Larison, B., & Pritchard, M. (2019). The effects of internalized shame and self-blame on disordered eating and drive for muscularity in collegiate men. Eating and Weight Disorders-Studies on Anorexia, Bulimia and Obesity, 24, 653-660.