Food is not the Problem. by Emily Presbrey, MS, RD, LDN


Picture this: you live in a world that allows you to trust your body and nourish it appropriately. There are no “good foods” or “bad foods” and balance is promoted. When you scroll instagram restriction isn’t glamorized and “What I eat in a day” videos are abolished. What would be different in your life? Would you think differently about food? Would you think differently about yourself?

Unfortunately, many of us live with societal pressures around food. We are told that our character is molded by the foods we choose to eat. Diet culture equates a person’s level of morality or “goodness” with the foods they eat. You are “good” because you ate veggies and you are “bad” because you ate ice cream.


The social idealization of thinness and pressures around food are contributors to the development of eating disorders. THIS is the problem.

Food is not the problem. 


When we place food in two opposing categories, good versus bad, this is dichotomous thinking also known as “black and white” thinking or polarized thinking. In “Black and white” thinking, complexities of life are simplified into two extremes and guilt and shame foster in this environment of extremes. Dichotomous thinking, aligning our character with foods, and the social idealization of thinness facilitates disordered eating often leads to a cycle of restriction and bingeing. 

Here’s how this typically goes:

  1. You restrict food or caloric intake because society or your diet tells you to.

  2. Your body is then left in a state of both physiological and psychological deprivation. YOU ARE HUNGRY!

  3. You eat beyond what society (or your diet) says is an okay amount of okay food and/or you consume “bad” or “off limits” foods.

  4. Black and white thinking controls your thoughts and you fall into the thinking pattern of, “Well, I blew it! I may as well eat the whole bag/container/box."

  5. You experience increased negative self talk, along with guilt, and shame-"I’m a failure!”

  6. Restriction begins again. “I need to go back on a diet to feel better!”



Despite what diet culture tells us, our sense of self should not be dependent on the foods we eat.


There are benefits to all food. In a society that places moral value on food, I understand why that’s hard to see. Each food has a different nutrient profile, some higher in carbohydrates, others higher in B vitamins or iron, while others have higher fiber content. Each food holds a different nutritional value and thus we needs a variety of foods! Our bodies need protein, carbohydrates, and fat to survive. Each nutrient holding different but equally important values. Carbohydrates are the body’s preferred, number one energy source. Fats regulate hormone production and temperature regulation. Proteins help build the foundation of vital organs.

We need to stop simplifying food as “good” and bad”. Food is not the problem. It is the judgements, the shame and guilt, that are the problem. Take a moment: What would it be like to find the “middle ground” or see food through a neutral lens?



How can you work on neutralizing your views on food? This requires an “all foods fit” mentality. That means there are no “off limits” food. We can absolutely eat foods based on wanting to nourish our mind, body, or soul instead of punishing ourselves with restriction and shame. 

  1. The first step is to gain awareness. What foods do you label and how do you label them? Notice how you feel when you eat certain foods. Is there an emotional component to this? How about a physical component?

  2. When you notice yourself labeling a food. Reframe this thought.

  3. Start to notice what foods truly feel good in your body from a physical, social, and emotional standpoint. Fuel your body based on self care and nourishing your physical, social, and emotional well-being.


You can break the cycle. You are so much more than the foods you eat. Food is not the problem. 



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A Message to Our Younger Selves by Lisa Carroll, MS, RD, LDN

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How Do You Want to Live? by Samantha Maciaga, MA, LCPC