Labeling Foods as “Good” and “Bad”

By Janie Pérez

At some point in our lives, most of us have probably said things like, “that pasta is so good!” or “that milk is so bad!” Why? The milk might have been spoiled or you simply don’t care to drink it. And the pasta might have been the most flavorful thing you’ve ever tasted. Garlicky chicken fettuccine Alfredo anyone? Absolutely amazing and GOOD!

Context is everything. There is a right time to say the words “good” and “bad” and a not-so-great time to use those words when it comes to talking about food. Why? What’s the line? Well, let’s have a little chat!

Appropriate times to label food as good or bad:

• Good:
• Food is delicious
• Bad:
• Food is moldy
• Food is spoiled
• Food is rancid

Inappropriate times to label food as good or bad:

• Good:
• Only nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and unsaturated fats
• “Clean-eating”
• Bad:
• Desserts, sweet treats, salty snacks, restaurant food/take-out, sugar, saturated fat, fried foods
• “Cheat meals”

Do you notice this black and white thinking? Have you ever thought about the consequences of putting foods in categories that you “should” and “shouldn’t” eat? Or can you think of someone you know who often says “Oh I was so bad today. I had a piece of chocolate cake. I need to get back on track.” What might this lead to if you use this language around your kids, your friends, your spouse, your students, your clients, and on a regular basis?

This mindset of labeling food can quickly lead to a judgmental, defensive attitude towards food and an intense fear of eating foods that an individual had previously considered “bad” or “unhealthy.” We get bombarded with headlines daily saying “100 Unhealthiest Foods on the Planet,” “15 Health Foods that are Really Junk Foods in Disguise,” “20 Foods that are Bad for Your Health,” or “7 Bad Foods that are Actually Good for You.” What are we supposed to do if these are constantly in our minds? The first step is simply becoming aware that food is not inherently good or bad in nature. Yes, there are more nutrient-dense foods than others, but by no means do we need to avoid the less nutrient-dense (and a lot of fun!) foods.

This “good” vs “bad” language of the diet mentality is addressed in Principle 4 of Intuitive Eating called, “Challenge the Food Police.” Practice saying NO to your thoughts that are wanting to tell you you’re good for eating this and bad for eating a piece of chocolate cake.

Avoidance leads to more restriction, restriction leads to increased fear and unhealthy mindsets towards food, this unhealthy mindset towards food leads to more disordered eating, and disordered eating can lead to dangerous detours like avoiding social situations with foods, being scared to go off of a meal plan, only allowing nutrient-dense foods in their diets, influencing other people’s mindsets towards food, developing eating disorders, and more. It’s a long domino effect that can be tricky to get out of if not caught in the beginning.

GUESS WHAT? ALL foods can fit into a well-rounded balanced diet! No foods need to be off limits unless there is a medical diagnosis preventing one from being able to consume a food. Even as a soon-to-be Dietitian, I will always preach about balance, moderation, and rejecting the diet mentality that often comes with labeling foods as good or bad. When mindsets get shifted from categorizing food in judgmental ways to being FREE to consume all foods in moderation, the fear of enjoying treats diminishes, and the JOY of eating comes back. And THAT is an amazing feeling, even if it takes some hard work to get there again.

Labeling food as “bad” is can lead to a restrictive eating lifestyle and fear of food. Let’s ditch these labels and work on tweaking our thought processes around food!

If you’re a parent, teacher, coach, doctor, friend…okay if you are a living and breathing human being, let’s all try to speak in a more positive light around food and help each other out when we start falling into that domino effect of labeling food as “good” or “bad” or telling ourselves “I have no willpower when it comes to food.” No one is going to be perfect, but we can all continue improving how we speak about food, which can increase the prevalence of healthy relationships with food and bodies, and regain the freedom and joy that is brought about by eating meals with loved ones or by ourselves, at restaurants or in our dining rooms.

For more information on steps to having a healthier relationship with food and rejecting this diet mentality language, visit the website below on Intuitive Eating and talk about what you learn with your friends and family! https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

References:

10 Principles of Intuitive Eating. (2019, December 19). Retrieved October 23, 2020, from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Photos:

Nair, G. (2019, July 10). Crazy Head Comics: 21-year-old Swedish artist draws cartoons to promote mental health awareness. Retrieved October 23, 2020, from https://theadelaidelife.com/home/crazy-head-comics-21-year-old-swedish-artist-draws-cartoons-to-promote-mental-health-awareness

Rebecca, & *, N. (2019, December 07). Labeling Food as Good vs. Bad and How to Ditch It. Retrieved October 23, 2020, from https://nutritionbyrd.com/why-labeling-food-as-bad-vs-good-is-harming-your-health-happiness-and-what-to-do-instead/