Food Moralization: What It Is and How to Stop It
Written by CCTC Staff Writer
While it may be hard to believe given the amount of “guilt-free” snacks in the grocery store, the truth is, food does not inherently hold any moral value. There is no ‘good’ or ‘bad’, food is simply food. Or, it's supposed to be at least. Unfortunately, in our culture driven by the thin ideal and obsession with weight and body image, it may seem unrealistic to be able to eat free of these types of labels. With disordered eating, these labels can intensify anxiety, fear and obsession. Fortunately, you can transform your relationship to food and discover a new neutral relationship with nourishing your body.
In this article, we will discuss:
What food moralization is & what eating would look like if it didn’t exist
The cycle that derives from food morality
Food neutrality in eating disorder recovery
Rephrasing your dialogue around food
What to do if you are struggling with your relationship with food
What If Food Moralization Didn’t Exist?
Imagine a world where food moralization and categories didn’t exist. Think about the places you feel anxiety around food choices currently. That may be the grocery store aisle, the fridge or pantry in your house, or looking at the menu in a restaurant or cafe. When you begin to look around at the options currently, you may hear your inner food police begin to add in commentary.
“You can’t eat that, it’s bad.”
“You’ve already been so bad today/this week - you will regret this.”
“You’ve already messed up today, might as well eat this too.”
“You should pick something that is healthy.”
“You already ate something unhealthy today, you can’t have that.”
“You can’t have that bad junk food in the house, you will eat it all.”
“If you have that, you can’t have dinner later.”
Now imagine that you were standing in that same aisle, in front of your fridge, or holding that menu - and you are free of those judgments and anxiety. Instead, you ask yourself how hungry you are, what you are in the mood for, what sounds satisfying, whether or not it will give you the energy you need to support you through class, a meeting, or running errands. You make a decision based on your preference, and some practicality, rather than using the labels and voice in your head to guide you through.
The Cycle that Derives from Food Morality
Labeling food in categories and this type of moralization can be extremely dangerous. When we rely on labels rather than trusting ourselves and our bodies, a toxic diet-mentality cycle of disordered eating can emege. When you are unable to give yourself permission to eat the so-called “bad” things, you may have experienced the feeling of being deprived or becoming so focused on that food, you eventually “break” or lose your perceived willpower, and end up eating that forbidden food. The guilt and shame from this experience can often lead to binging and/or purging, and ultimately leading full cycle to restriction again when you swear you will do better, and be better, next time. So, you tell yourself you will start over tomorrow or Monday. You start the day with that same rigidness, and the cycle continues.
Food Neutrality in Eating Disorder Recovery
The berating of yourself around food choices can be exhausting and makes eating feel like an impossible task. To begin letting go of the rigidity, guilt and shame that perpetuates your disordered behaviors, rebuilding your relationship to food becomes extremely important.
In treatment for an eating disorder, a lot of your energy in recovery may be focused on developing, or returning, to a neutral relationship with food. You may be thinking, what is a neutral relationship with food?
A neutral relationship with food means removing all judgment from the food itself and on yourself for eating it. It means giving yourself unconditional permission to eat all foods with no preset limitations, free of guilt and shame. In simple terms: food is food.
A common question that comes up for clients working with a dietitian specializing in eating disorders and disordered eating recovery is, “well don’t all foods have different nutrition value, isn’t that important to consider when talking about nutrition and health?” While this is correct on a scientific level, it is important to remember that all types of food can hold importance in your diet, regardless of its nutritional value. When you make room for a variety of foods in your diet you can lessen the anxiety and fear you often feel.
Having a more neutral relationship with food and practicing a more intuitive approach is actually proven to improve self-esteem, body satisfaction, depression, anxiety and also improve biomarkers like cholesterol and blood pressure. Your mental health and physical health both benefit from letting go of these strict food rules.
This is only possible by beginning to trust your body and yourself around food, which may take time and patience to slowly develop for the first time, or reconnect with. This work begins with reconnecting with your inner hunger, fullness and satiety cues.
Working with a dietitian that specializes in disordered eating can be an empowering experience to help you break your food rules and discover food freedom.
Rephrasing your Dialogue Around Food
To build a better relationship with food, you must take a look at your dialogue to eliminate guilt, shame and negativity.
Here are some examples on how to reframe your thoughts.
“What is the lowest calorie snack I can have, what ‘good’ food option is here?” —> “What sounds good to me at this moment? What will keep me full and satisfied until the next time I eat?”
“Why did I eat that? I shouldn’t have done that, I messed up.” —-> “I am allowed to eat all foods, I do not have to judge myself for choosing what I want.”
“I ate awful today, I’ve been so bad lately.” —-> “My actions around food are neither good nor bad, I give myself permission to eat without judgment”
“I have been so good lately, I deserve to eat this.” —-> “I don’t have to earn my food. Eating and nourishing my body is always allowed.”
“I didn’t work out nearly enough to eat this, I’m going to have to work this off.” —-> “I do not have to earn my right to eat, I am always worthy of eating. Food is not something to be earned or worked off.”
Try to adopt new positive ways to describe different food choices such as fun, tasty, energizing, comforting, delicious, appetizing or nutritious. Once you change the way you talk about food and transform the way you view food, your relationship with food can begin to shift.
Letting go of the rules you may have around food can be difficult. Our diet culture ridden society normalizes disordered behaviors and negative talk around food, body and weight. If you find yourself or a loved one struggling to form a healthier relationship with food, you are not alone. Know every single person is deserving of a healthy relationship with food and their body. It is possible to reconnect with your body and begin to nourish yourself from a place of respect, trust and compassion rather than fear, anxiety and rules.
If you are ready to seek support, take the first step today and talk to someone about recovery or simply learn more about the holistic eating disorder recovery programs we offer here at Central Coast Treatment Center.