I don’t eat carbs because they are bad.
I only eat good foods like vegetables and lean protein.
I was bad last night and had dessert.
Have you ever used one of these phrase?
I am confident that the slow death of labeling food as good or bad and that is what I want to talk about today. It’s not really the classification of the food itself that bothers me it is the emotional impact associated with food labeling, especially with women.
Good just doesn’t represent a healthier choice it represents a strong control and an inherent self worth of being good enough.
Bad doesn’t just represent a lesser nutritional choice, it represents a lack of self control and a lack of worthiness.
But classifying foods as good or bad is a poor strategy for a lifetime of eating. Sure there are foods that are more nutrient dense than others but bad doesn’t mean off limits and good doesn’t mean a free for all.
Personally I remember ten years ago when I picked up The Eat Clean Diet Cookbook and within weeks I had eliminated all “bad” foods. Things like bread, condiments, anything with an ounce of sodium, anything with added sugar, desserts, and focused on “good” foods like fruits, vegetables, oatmeal, brown rice, chicken, and ground turkey meat.
I didn’t even like the term cheat meals. Why was I going to intentionally eat “bad” food? On good days I was good and happy, on bad days I was sad and shameful.
Even with these rigid guidelines I could never find a middle ground. It was always on or off. Good or bad. I had months where I was able to adhere but any results I saw never felt worth it because it was always so stressful and consuming.
After years of focusing on moderation, mindfulness, and the mindset that goes with food labeling I now have a better understanding of why food labeling can push us towards poor food choices and away from better ones. Its completely fascinating and it begins like this.
Being good gives ourselves permission to be a little bit bad.
Or so willpower researcher Kelly McGonigal says in her book The Willpower Instinct. As humans, we like to moralize our choices. We like to feel like we are doing the right thing and making the right choices so we do our best to convince ourselves of that.
When we do something that we view as “good” and label it as such, like eat a healthy breakfast or choose not to skip our workouts we are actually more apt to make poorer choices or skip workouts at a later time because we let our good behavior let ourselves of the hook for a later time.
It is almost like our good behavior cancels out our bad behavior and sometimes it’s not always something we are aware of.
There is a term in psychology called The Halo Effect in which we justify our choices, looking for any reason to give into temptation. In the dieting world researchers have even coined a term in relation to food, The Health Halo.
When we eat something “good” it subtly justifies an indulgence of something else.
Eating a salad makes it ok to eat dessert, bread, and wine in large quantities.
Adding vegetables on the side makes an entire pizza ok.
Eating appetizers only for dinner make unlimited alcohol not so bad.
Saying no to the bun makes it ok to have all the fries.
Good choices make the bad ones not so bad. However more often than not many of us would have been better off just ordering the cheeseburger instead of eating a salad and then eating all the appetizers, drinks and desserts that come along with it.
We lose common sense when we label foods as good or bad and look for any reason to give into temptation.
Moralizing choices can come in many different forms.
It can be viewed as what you could have done but didn’t.
I could have had 3 martinis but I only had two.
It can be justified in the fat free ice cream.
Well it is fat free so I can have more.
If can rewarding yourself with your workout.
I had a hard workout so I deserve a big meal.
Awareness is the first step of change.
This is a mental practice that begins in awareness. When I work with clients on changing habits I encourage them NOT to go crazy trying to change it at first because typically the harder someone pushes to change, the harder it will push back. I have them start by noticing what they are doing when they are doing it and practice an internal dialogue.
“Hey, I just worked out and I am crushing this meal because I feel like I deserved it. Interesting.”
Then practice shifting it to what the reality of the situation is. “I am not eating this meal because I have been good and I deserve it, I am eating it because it looks good and I am choosing too.”
The idea is with time and practice you will slowly started to notice that your food choices are not about you being good or bad, it is not about the food being good or bad, it is simply about what you are choosing to do.
Viewing it from this perspective takes away some of the power that food has over our emotional state and our need to give ourselves permission to give in. Eat a cookie because you want to, not because you deserve it.
It is short sighted to operate in a state of thinking that we just need to be more strict and stick to virtuous foods that imply that we worthy of having it.
Food is food. Some of it is way more nutritious than others but when we can stop thinking about it as some sort of moral licensing we can start to view food as what might be best for our health, goals, and state of mind.
We can take our halos off and not give in to mind games that contribute to the food and eating struggle.
I am super excited to share that I am opening enrollment to my 5-Day Mindset Makeover Food Edition Course for anyone who feels they are overwhelmed, inconsistent, anxious, or always feel the need to start a new diet or plan.
It is totally free and you can sign up here!