Defy the Food Police: Reclaim Your Freedom Around Food

This blog article is intended to inform and educate and is not a replacement for medical advice.

Are the food police constantly knocking at your door, judging what you eat? If so, this post is for you!

In a world obsessed with diets, cleanses, and food rules, many of us have become victims of the relentless “food police.” 

These imaginary enforcers lurk in our minds, dictating what we should and shouldn’t eat, sowing the seeds of guilt and anxiety around food choices. 

But what if I told you there’s a way to break free from this endless cycle of dieting and self-criticism? 

As a non-diet dietitian and Intuitive Eating coach, I’m here to guide you on a journey to challenge the food police and develop a healthier relationship with food. 

Let’s start!

The Food Police: Identifying the Culprits

The food police are those inner thoughts that dictate what, when, and how much we should eat. These thoughts are often based on external influences like diet trends, societal expectations, or well-intentioned but misguided advice. 

Food police thoughts can manifest in various forms:

  • Rigid food rules
  • Guilt and shame before or after eating
  • Comparisons
  • Labeling foods as “good” and “bad”
  • Negative self-talk

Let’s take a closer look at how the food police show up and what effect they have on our relationship with food, self-esteem and body image. 

Rules the Food Police Love

The food police love to impose rigid rules on what you can and cannot eat. Do these rules sound familiar?

  • “Carbs are the enemy” 
  • “No added sugar allowed” 
  • “No eating after 7 PM” 
  • “Only lean proteins”
  • “Eating before 10am makes you put on weight”

Food rules can lead to feelings of deprivation and rebellion, driving us to want to break the rules. They limit food choices and impose strict boundaries on what can be eaten. This deprivation can lead to increased cravings and a preoccupation with the restricted foods, ultimately sabotaging one’s ability to make sustainable, balanced choices.

Secondly, strict food rules can foster anxiety and guilt when those rules are inevitably broken. The all-or-nothing mindset can lead to emotional distress and self-criticism, creating a negative association with food.

Moreover, rigid food rules can hinder the ability to adapt to different situations and social environments. This can isolate us and make it challenging to enjoy meals with friends and family or partake in cultural and social food experiences.

Additionally, rigid food rules often ignore the unique and changing nutritional needs of an individual, promoting a one-size-fits-all approach that may not align with our health and wellness goals.

Lastly, these rules can lead to a disconnect between physical hunger and eating, as they prioritize external guidelines over internal cues, such as hunger and fullness. This can disrupt the intuitive and mindful eating practices necessary for a positive relationship with food.

Image of police officer holding up his hand as if to say "Stop!"

Guilt and Shame

The food police make you feel guilty for indulging in your favorite foods or for deviating from your diet plan. This guilt can be overwhelming and often triggers a vicious cycle of restriction and overindulgence.


The food police encourage comparing your plate to others, fostering feelings of inadequacy. They might say, “Look at her salad; you should be eating that too,” or “You’re not as disciplined as your friend who’s on a diet.” 

They might even give you a pat on the back for eating “better” than others. This might sound like, “Look at the junk in that person’s grocery cart. They must be so unhealthy.”

Either way, comparisons get in the way of supporting your own peaceful relationship with food and body image.

Labeling Food as “Good” or “Bad”

Food police voices categorize food into moral absolutes, labeling some as virtuous and others as sinful. You’re either a saint for eating a salad or a sinner for enjoying a slice of cake. This emotional attachment to food can lead to unnecessary guilt and shame, negatively impacting one’s self-esteem. With the food police, you can’t win!

Secondly, such labeling oversimplifies the complexity of nutrition, often ignoring the fact that our bodies require a variety of nutrients to function optimally. This can lead to imbalanced diets and nutrient deficiencies.

Additionally, categorizing foods in this way can encourage a restrictive mindset, causing individuals to avoid certain foods or food groups altogether. This restriction can foster cravings, overeating, and an unhealthy preoccupation with forbidden foods.

Moreover, ‘good’ or ‘bad’ labels can create a black-and-white perspective on eating, leaving no room for flexibility or enjoyment in one’s relationship with food. It can lead to a constant battle of willpower, making it challenging to maintain a sustainable and balanced eating pattern.

Negative Self-Talk

The food police play a significant role in fostering negative self-talk around food and eating habits. These inner critics often make individuals feel guilty, ashamed, and anxious about their food choices. When the food police label certain foods as “bad” or “forbidden,” it can trigger a cycle of self-judgment and self-criticism.

For example, if someone indulges in a treat that the food police consider off-limits, they might internalize the belief that they lack self-control or discipline. This, in turn, fuels negative self-talk, such as calling themselves “weak” or “undisciplined” for enjoying the treat.

Moreover, the food police encourage individuals to compare themselves to others, leading to feelings of inadequacy and negative self-perception. When people perceive themselves as failing to meet external standards of eating, it reinforces self-criticism and erodes self-esteem.

In essence, the food police perpetuate a damaging cycle of negative self-talk by imposing rigid rules and unrealistic expectations around food choices. Challenging these internal critics and embracing a more compassionate and intuitive approach to eating is crucial for promoting a healthier and kinder self-dialogue.

How to Challenge the Food Police

Now that you’ve recognized these thought patterns, it’s time to challenge and silence the food police. Making peace with food starts with questioning what we think is true about food and dieting. Here’s how to start challenging the food police.

Ditch the Labels

Reframe your mindset about food. Instead of labeling foods as “good” or “bad,” view them as varying in nutritional content and potential enjoyment. Allowing yourself to enjoy food you love without guilt can be liberating.

Embrace Variety

The food police often encourage monotony in your diet. Challenge this by trying a wide range of foods, and remember that balance and variety contribute to a healthy eating pattern.

Challenge Food Police Comparisons

Understand that everyone’s dietary needs and hunger levels are unique. Comparing your food choices to others’ is counterproductive. Get in touch with hunger, fullness and satisfaction, perhaps for the first time since childhood. Focus on what feels right for your body.

Reject Diet Culture

Recognize that diets often fail in the long term, and the pursuit of an idealized body can harm your mental and physical health. Reject the diet culture that fuels the food police.

Practice Self-Compassion

Remember that it’s okay to make food choices that aren’t perfect. Show yourself the same compassion and understanding you would offer a friend. Self-compassion helps to quiet the food police’s harsh critiques about our body image and eating choices.

Tune Into Your Body’s Wisdom

Intuitive Eating includes paying attention to your body’s hunger, fullness and satiety cues. By tuning in to these signals, you can override the food police’s arbitrary rules. 

Start paying attention to your hunger cues throughout the day.

Before eating, ask yourself if you’re genuinely hungry. Check in with yourself during the meal to see if you’re enjoying your food and filling up. 

Seek Support

Connecting with a non-diet dietitian, therapist, or support group can provide you with the guidance and encouragement you need to challenge the food police effectively. They can help you navigate the journey toward Intuitive Eating.

Parting Words on the Food Police

Challenging the food police is an essential step toward embracing Intuitive Eating and establishing a healthier relationship with food

By recognizing the harmful thought patterns and breaking free from their influence, you can discover a more enjoyable and balanced approach to eating and living. 

Working with a Certified Intuitive Eating Counselor can help you learn to say goodbye to restrictive diets and food guilt. Say hello to a life where you trust your body’s wisdom and savor every bite. It’s time to take control and silence the food police for good.