The way we describe food as ‘good’ or ‘bad’, ‘clean’ or ‘dirty’, ‘guilt-free’ or ‘naughty’ is something I notice constantly in my practice. These phrases are common, casual and culturally accepted. But they’re not just innocent descriptions. The way we talk about food actually creates an entire emotional framework that can keep us stuck in cycles of restriction and guilt. Let’s discover what the problem is with labelling foods as ‘good’ or ‘bad’ and a more empowering way of looking at it instead.
So when did food become a moral issue? When did a slice of cake become ‘sinful’ or a salad ‘virtuous’? This language treats food as if it has the power to make us good or bad people, rather than simply being fuel and nourishment for our bodies.
As a nutritionist and well-being coach, I’ve observed that this moralising of food creates a constant internal dialogue of judgement. We’re not just eating, but we’re evaluating our self-worth based on our food choices. This puts us in a perpetual state of either pride or shame, depending on what’s on our plate.
But where did this good vs bad food narrative come from? This binary view of food has been fuelled by decades of:
The problem with this black-and-white thinking is that it disconnects us from how different foods actually make us feel. Instead of tuning into our body’s natural responses to food, like energy levels, satisfaction and digestion, we’re too busy categorising our choices as right or wrong. So how does this affect us?
When we label foods like this, it creates several problematic patterns that I see time and again with my own clients:
The restrict/binge cycle: Strict restriction followed by what feels like ’losing control’. You avoid the ‘bad’ foods until willpower inevitably breaks, then consume them with guilt and shame, promising to ‘be good’ tomorrow.
Food anxiety: Every meal becomes a decision fraught with moral weight. Should I have this? Am I allowed that? This constant mental chatter is exhausting and takes the joy out of eating.
Disconnection from our body’s cues: When we’re focused on rules rather than internal signals, we stop listening to what our bodies actually need. We might eat something ‘healthy’ when we’re craving comfort, or restrict ourselves when we’re genuinely hungry.
All-or-nothing thinking: One ‘bad’ choice leads to the feeling that the entire day is ruined, so we might as well continue making poor choices. This prevents us from getting back on track naturally.
You might be stuck in this pattern if you recognise any of these thoughts or behaviours:
- Feeling guilty after eating certain foods.
- Compensating for ‘bad’ food choices with extra exercise or restriction.
- Avoiding social situations because of food that will be served.
- Categorising entire days as ‘good’ or ‘bad’ based on what you ate.
- Feeling anxious when your usual ‘safe’ foods aren’t available.
- Using food as a reward or punishment system.
- Thinking you need to ‘earn’ certain foods through exercise or restriction.
If any of these feel familiar, you’ve simply absorbed messages from a culture that moralises food. But you can unlearn them.
What if we shifted our language to something more neutral and body-focused? Instead of ‘good’ and ‘bad’, we could use words like:
- ‘Energising’ or ‘comforting’
- ‘Satisfying’ or ‘lighter’
- ‘Nourishing’ or ‘indulgent’
- ‘Makes me feel vibrant’ or ‘makes me feel sluggish’.
This isn’t about being politically correct. It’s about creating space for a more nuanced relationship with food. This shift in language supports what I call intrinsic wellbeing; the ability to tune into your body’s wisdom rather than following external rules. Your body knows what it needs, but it can only communicate this when we’re listening without judgement. Moving away from food moralising doesn’t mean throwing nutrition out the window. It simply means instead of asking ‘Is this good or bad?’ we might ask:
‘How does this food make me feel?’
‘What does my body need right now?’
‘What would truly satisfy me?’
‘How can I nourish myself in this moment?’
This approach takes practice, especially if you’ve been caught in the good/bad cycle for years. It requires patience with yourself as you learn to trust your body’s signals again.
The relationship we have with food is deeply personal and often reflects our relationship with ourselves. When we can approach eating with curiosity, compassion and body awareness rather than rigid rules, we create space for true nourishment; not just physical, but emotional and mental too.
This work isn’t always easy to do alone. The patterns of food judgement often run deep and can be intertwined with other aspects of our wellbeing, from stress management to self-worth.
If you’re recognising yourself in any of these patterns and feel ready to explore a different approach to nutrition, I’d love to support you. Together, we can untangle these food beliefs and help you develop a more peaceful, intuitive relationship with eating. Drop me a line and let’s work on this together.
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