The Case for All Foods Fit
”Is milk bad if you have PCOS?”
“Is popcorn a good snack?”
”Are bananas bad for you?”
I get asked questions like the above all of the time from friends, family, clients, and strangers on the internet. We have all been conditioned to split foods into two categories: good or bad and in doing so we begin to associate ourselves as either good or bad if we eat those foods. Maybe you told your co-worker how bad you were at lunch for eating a cupcake or how good you were because you did not have a cupcake. Foods don’t have moral value! They do not engender right or wrong. As a health expert and registered dietitian, I’m here to say that there is no such thing as a good or bad food and eating food, yes, any food, does not make you a good or bad person. It’s time to trade in judgement and missing out for mindfulness.
Different Doesn’t Mean Bad
All foods have a place on your plate. I’ve had people roll their eyes at me when I say this but let me explain. Some are more energy dense, while others are more nutrient dense. One is not necessarily better than the other. They are just different! And as my therapist frequently reminds me, 👏different 👏does 👏not 👏equal 👏bad. Energy dense foods are higher in calories and provide quicker absorption of energy making them really good when you need fast fuel, like when you are about to workout or take a hike. They are also great when you need to be on top of your game because the brain uses energy in the form of glucose to think. Nutrient dense foods, are packed with high amounts of vitamins, minerals, and nutrition. They are generally absorbed more slowly in the bloodstream and the body uses that nutrition to function and build material like proteins, neurons, blood cells, muscle, hormones etc. We need both, plain and simple.
Different foods serve different purposes and not all foods are right for everyone. Like many things in life, there is a lot of nuance to nutrition. Sure, nutrient dense foods can offer lots of nutrition but how that looks to any given individual depends on many different factors. Your energy needs change with stress levels, quality of sleep, physical activity, and hormonal cycles and this is completely unique to you. It can’t be compared with anyone else. Think about when you have a cold. You need different foods to fortify your body than when you aren’t sick. People can also have allergies or sensitivities to certain “good” foods. For example, a kiwi is a super nutrient dense food with lots of vitamins, minerals, antioxidants, and fiber but I’m allergic and eating just one bite can cause me a lot of discomfort (ask me about that time I unknowingly drank a kiwi drink on my honeymoon sometime). So, as you can see, it’s not all black and white when it comes to individual nutrition needs. What might be “healthy” to one person may be harmful to another.
Why We Eat is Just as Important as What We Eat
People eat food for lots of different reasons and it isn’t always about healthy nutrition and fueling the body. Enjoyment is certainly one of those reasons. Eating ice cream on a hot summer day is one of the simplest, purest joys in my book. To me, nothing tastes as delicious and refreshing as a scoop of mint chip on a sugar cone. Socializing is another great reason to sit down to a meal. One of the major contributing factors to longevity is having strong relationships and a strong sense of community. Nothing brings people together like sharing a meal, regardless of what the food it is. Birthday cake isn’t necessarily thought of as healthy but it sure is a great occasion to share it with people. Being social reduces stress and inflammation, and reinforces your sense of well-being and mental fitness, adding years of quality living to your life. This has way more beneficial effects than sitting the occasion out because it’s “bad” or it’s not on your Beachbody accepted food list.
Which brings me to this other point - dieting can be super isolating. Putting foods into good vs bad or healthy vs unhealthy categories restricts you. It can lead to loss of pleasure, feelings of guilt, shame and anxiety, and the need to constantly control what you eat. We are all born with innate hunger and satiety cues. Putting labels on foods takes away your power and ability to listen to what your body tells you it needs. You have cravings for a reason. This could be your body’s way of telling you that it is stressed and needs something. Totally restricting foods because of their perceived value (or lack thereof) leads to going overboard or binging in the future in addition to the inability to recognize your hunger and satiety cues. It’s called the diet cycle. Rather than eating intuitively with the mind set that all foods have a purpose, diet life is a lonely road to walk upon that’s detrimental to your overall wellness. Lots of people diet in the name of health without thinking of what it actually does to your sense of well-being. The way you eat should enhance your well-being because it’s the foundation of your health.
Change Your Perspective
If you have a hard time getting out of the black and white mindset, try reframing your thought process. Start by asking yourself “how can I add nutrition?” I like to think of nutrition on a spectrum. Foods can go from no nutrients to lots of nutrients. You will find that most of the foods you choose serve a purpose and offer some value. I love pizza. There was a time when I thought I had to “earn it” or compensate after having it. Now, I think about what value pizza has and what I can add to make it a balanced meal. I know I get fat from the cheese and carbs from the crust. So, what is missing? Protein and fiber! I make a caesar salad and order a side of meatballs. Boom. Balanced plate.
Keep in mind that you’re not trying to achieve perfection. That doesn’t exist. Instead, think about what will nourish, energize and build up your health. Allow your overall vision for your well-being, and self care needs to guide you in making those decisions. Somedays that might mean pizza, others it could be salmon and salad. The goal is to learn that all foods can fit on your plate and the best plates generally offer lots of variety, color, and satisfaction because the best kind of food is the food you enjoy.
My clients learn HOW to incorporate all foods without confusion, fear, or restriction so that they can safety their time and mental space back. Wouldn’t it be nice to stop constantly thinking and agonizing over food all the time? (Nod your head up and down for yes). Click the button below to schedule your free Discovery Call today.
