How many of the following statements have you heard, thought, or said?
“I shouldn’t go back for more because I have NO willpower around _____.”
“Are you going to eat all of that? It has SO many carbs!”
“I was so bad for eating _____. I’ll start my diet on Monday.”
“Eating all of this ______, I can feel myself getting fatter.”
These disparaging comments, or negative self-talk, depending on whether one is talking about others or themselves, can cause way more harm than help.
As illustrated above, it’s time to stop thinking and talking about food as nice or naughty. Instead...
Let’s consider why categorizing food this way is so common and then explore 5 reasons food is NOT naughty or nice.
Why people categorize food as naughty or nice…
Categorizing food as naughty or nice can be thought of as a form of dichotomous thinking, also referred to as black-and-white, polarized, or all-or-nothing thinking.
On the surface, this approach simplifies our thinking about food and food choices. However, when it becomes habitual, it is considered a cognitive distortion where thinking in extremes and absolutes prevents us from having a healthy relationship with food and eating.
Even the healthiest food cannot sustain life on its own. Humans need a variety of food to meet nutritional needs, and all foods can contribute to a healthy diet when variety, balance, and moderation are practiced.
People will naturally gravitate to simplified rules for making decisions, so categorizing food as naughty or nice will be an approach people fall back on. As nutrition professionals, it is our job to help the public learn why food isn’t naughty or nice and by following some basic nutrition principles, they can enjoy all food.
5 reasons not to think about food as naughty or nice:
When inclined to think of a food or type of food, such as processed food, as “bad” or “naughty,” consider the following…
Negative thinking about food is unhealthy for our mental and physical well-being
As stated above, a healthy diet is built on a variety of foods and when we think of food as either all healthy or not-at-all healthy, we limit our food choices unnecessarily. The more we limit our food choices, the greater the likelihood of not meeting our nutritional needs and threatening our physical well-being.
Additionally, depriving ourselves of the enjoyment of eating all foods and thinking negatively about particular foods or about ourselves when we eat “forbidden” foods, can lead to anxiety, depression, poor self-esteem, disordered eating, and more. Those are threats to our mental well-being.
Instead of negative thinking about food and subsequent food avoidance, adopt the positive mindset based on the truth that…
Adding food to our diet is more enjoyable and sustainable than avoiding food
Food is one of life’s pleasures, but not if it is feared. Instead of avoiding “naughty” foods and fearing the consequences of eating them, think instead of what to eat and enjoy more of. For example, when we strive to make half our plates fruits and vegetables, we are adding not depriving.
When we eat more fruits and vegetables, whether they are fresh, frozen, or canned, we naturally eat less foods higher in calories and lower in nutrients. When we eat more whole grains, we naturally eat fewer refined grains. When we eat more lean and plant-based proteins, we eat fewer high-fat options.
Adding more nutrient-dense foods displaces less-nutrient-dense foods without deprivation or fear. This is positive eating employing the principle of balance. Think addition versus avoidance. Because…
All foods can contribute to our nourishment
Variety is the key principle of healthy eating and the cornerstone of dietary guidance. By selecting a variety of different foods from all the food groups over the course of not only a day but over time, we maximize our intake of key nutrients while allowing the inclusion of all foods. For example…
When processed foods are selected wisely, they not only provide convenience to food preparation, but they are often just as nutritious as their unprocessed versions. Choosing options lower in sodium, sugar, and saturated fats improve their nutrient density.
When more calorie-dense foods are consumed in moderation, without guilt, they add enjoyable flavors and textures, not to mention pleasurable memories related to food and eating. This is positive eating employing the principle of moderation. What does moderation mean? Sensible portions that are savored and enjoyed.
When we practice positive eating, we not only fulfill our nutritional needs, we also benefit from the pleasure of a satisfying eating experience, because…
Food satisfies us in multiple ways
Food is more than a combination of nutrients…
Food is the fuel that gives us energy to think, move, and live. When we get hungry, it is the signal to eat! Positive eating responds to our feelings of hunger and fullness.
Food and eating are pleasurable, providing delicious flavors, textures, aromas, and more, appealing to all our senses. Positive eating is pleasurable.
Food is comfort. Positive eating elevates our mood.
Food connects us to our culture and acknowledges the foods of our heritage. Positive eating respects this connection and incorporates cultural foods.
Food connects us. Eating together promotes positive eating.
Positive thinking about food improves our overall health
In summary, thinking about food in positive ways is good for our physical, mental, emotional, and social health. We form a healthy relationship with food, with eating, with our bodies, and with one another when food is enjoyed not vilified.
Adopt the positive eating principles of variety, balance, and moderation. Enjoy eating and reap the benefits!
For more on positive messaging about food and health, see this post:
For more on the power of food traditions, see this post:
"Here’s the beautiful truth: You do not have to go to extremes to be healthy." ~ Rebecca Scritchfield, RDN, author of Body Kindness
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