food neutrality – the secret to more peace with food

This blog is written by Meant To Eat Nutrition Counseling’s Intern, Kim Pierson. You can read more about her and the lovely work she is doing here.

Food often gets labeled “good” or “bad;” so, it’s not hard to accept the fact that many of us struggle to find peace in our eating habits. Phrases like “clean eating” or “cheat day” can unnecessarily create feelings of guilt and shame about our food choices, and may even make it difficult to enjoy food without feeling judged. This is where practicing food neutrality can help. 

Embracing food neutrality means thinking about food in a way that’s free of judgment, understanding that food has a place in our lives, and using food-neutral language. For example, choosing words that describe food in terms of its taste or texture, rather than assigning it any value. Let’s take a closer look at why this shift in language is so important, and how it can positively impact our relationship with food and ourselves. 

Why Food Neutrality Matters 

Letting Go of Guilt and Shame 

When we label certain foods as “bad” or “unhealthy,” we often end up feeling guilty or ashamed when we eat them. Using food-neutral language can help us let go of this emotional burden and make eating a more joyful and relaxed experience. Imagine describing your favorite dessert as “delicious” and “satisfying” rather than a “guilty pleasure.” Doesn’t that feel so much kinder? 

Embracing a Balanced Approach to Eating 

Food neutrality supports a balanced and flexible approach to eating, instead of being stuck in a cycle of restriction and bingeing. We can recognize our cravings and still be aware of what nutrients our bodies need. It’s okay to have a piece of cake just because it tastes good or enjoy fruit because it is refreshing and sweet. Neutral eating is flexible for it all. 

Creating a Safe Space for Healing 

For those of us who have struggled with disordered eating, or are still in recovery, food-neutral language is crucial. It removes the judgment and allows space for healing. By speaking about food in a neutral, compassionate way, we can begin to rebuild trust in our ability to nourish ourselves. 

Celebrating Food Diversity and Culture 

Different cultures enjoy different foods that are meaningful and nourishing. When we use food-neutral language, we can enjoy this diversity without ranking one type of food better. Neutrality allows us to appreciate and enjoy cultural food respectfully and inclusively. 

Supporting Mental and Emotional Well-being 

Food neutrality isn’t just about what we eat; it’s also about how we think and feel about food. By removing the negative labels, we can reduce the anxiety and stress that often come with eating. This can lead to a more peaceful and positive relationship with food, which is essential for our mental and emotional well-being.

Examples of Food Neutrality in Action 

Here are some simple swaps you can make in your everyday language to practice food neutrality: 

● Instead of saying, “I’m being bad for eating this,” try: “I’m enjoying this delicious treat.” 

● Swap “I’m having a cheat meal” for: “I’m having a meal that I enjoy.” 

● Replace “This is a guilty pleasure” with: “This is something I love and savor.” 

And let’s talk about some common food items that often get labeled unfairly: 

Sourdough Bread: It’s okay to enjoy sourdough bread just because it’s delicious and comforting. Bread doesn’t have to be whole grain or low-carb to be “good enough.” 

Whole Eggs: It’s okay to eat the whole egg, yolk and all. Eggs are nutrient-dense, and you don’t have to choose egg whites to make a “healthier” choice. 

Regular Ice Cream: It’s okay to eat regular ice cream when you go out to enjoy a sweet treat. You don’t need to feel guilty or opt for a low-fat version. 

How to Incorporate Food Neutrality into Your Life 

1. Be Mindful of Your Language 

Pay attention to how you talk about food, both to yourself and others. Always try to take a moment to reframe your thoughts more neutrally and compassionately.

2. Challenge the Labels 

When you see foods labeled as “clean” or “junk,” question what that means. Remember that all foods can have a place in your diet and that balance is key. 

3. Celebrate All Foods 

Make a point to enjoy a wide variety of foods without judgment. Whether it’s a salad or a slice of pizza, acknowledge that both can sustain your body in different ways. 

By adopting food-neutral language, we can start to break down the barriers that the “diet” culture has built around our eating habits. Over time, we can come to view food not just as fuel, but as a source of nourishment that supports our well-being and a part of life that deserves to be enjoyed and cherished. Let’s move forward with more compassion, and less judgment, for ourselves and others.

This is just one part (but a powerful part) of the work we do with clients 5 days a week, every single week, all year round. We’d love to support you in healing your relationship too. We have immediate availability for nutrition counseling sessions virtually and in person with hour sessions starting at just $120. Let us know if you’d like a spot on our calendars!!