Food rules are internal limits we place on food. This can be calories, types of foods, food groups, and meal timing. Honestly, food rules can go in so many directions there is no limit. The most important thing about food rules is the aspect of control. Having guidelines for eating is good. But turning guidelines into restrictions can be a problem.  

Rigid Thinking Around Food  

Another word for rigid is inflexible. In terms of food, rigid thinking can look like labeling foods as “good” or “bad.” Healthy or unhealthy. Basically, black and white thinking. This can lead to avoiding certain foods altogether. Even if we enjoy them. And when that “forbidden food” is eaten there is often guilt that comes with it. Sometimes, this can be in the form of regretting a food choice for an entire day. You can’t stop thinking about it. It is the mindset of having a cheat day or “messing up.”  

Ignoring Body Cues  

Biologically, our bodies are designed to tell us when and how much to eat. When we ignore and override these signs, they don’t become very useful. Then we lose trust with our body.  

When you count calories, limit portions, or estimate how much to eat, you disrupt hunger cues. This happens because you don’t allow your body to give feedback. Our body slowly stops giving hunger signals over time to reserve energy. As a result, you don’t experience hunger signals anymore. An example is skipping breakfast. The common statement is, “I’m not hungry.”  

On the opposite side, overeating is also ignoring our body’s cues. When there is food insecurity or that mindset, eating to finish your plate can be common practice. It is a survival mode mindset. There is another side where people overeat for stress or emotional reasons. Eating to the point of feeling sick sometimes happens. And lastly, is simply when we eat too fast. The busyness of daily life doesn’t encourage us to slow down with our food either. Our stomach needs time to tell our brain that our body is full. Generally this can take about 20-minutes. A 10-minute break at work or rushing through a meal doesn’t allow for our bodies to indicate fullness. 

Emotional Impact of Food Choices  

Food is all encompassing. There are many reasons to eat. Emotions is one of them. Destressing with food to feel better is not a bad thing. Cravings don’t make us bad either. When we morally judge our worth and identity based off our food choices is when we have a problem.  

Ice-cream doesn’t make you bad and salad doesn’t make you good. Food has no moral value. You don’t get an award for avoiding sweet treats all week. Unless you incentivize it. Neither should you be punished or “be good” based off what you choose to eat.  

Impact on Social Life and Overall Lifestyle  

Food is a huge part of culture, social outings, and every day living. The need to avoid events because of certain foods is a red flag. Food should not be able to tell you where you can go for fun. You decide that. Not your diet.

Let’s say you can still make it to an event. However, not preparing the food yourself can stress you out. Not knowing the exact ingredients used to prepare foods can make someone anxious if they are obsessed about calories. Needing to know every ingredient in what you eat can become a hindrance.

Loss of Flexibility  

This goes back to the idea of rigidity. Spontaneity is a huge part of life. Internal food rules will never adapt to unexpected events, meals, or snacks. Going to get donuts with friends because there is a well-known place by your vacation spot is an example. We can’t plan for every meal or make up for every calorie. Life doesn’t work like that. I personally don’t know anyone who planned out their life so meticulously that it worked out exactly as planned. Food is the same.  

We don’t to eat the same amount of food every day. Our body adapts to what we need. Most people feel hungrier after they exercise. This is a biological adaption because our bodies use more energy. On days you overeat, the next morning you aren’t as hungry. This is normal too. Our bodies regulate how much we eat if we are in-tune with our hunger cues. 

What if you don’t have any food rules? That’s great. But if you do, there are ways to improve your relationship with food. You might have food rules you aren’t even aware of. Figuring out your internal rules takes awareness and practice. To test if something is a rule, change up your food choices. Try something outside your comfort zone. Notice what thoughts come up. Are you getting critical of how “bad” the food choice is? Are you comparing what you are eating to other people? Taking the time to self-reflect can help you find if you have food rules.  

All to say, don’t be discouraged if you do have food rules. We all start somewhere. A good way to start is to slow down and see what is on your mind as you eat. See what your thoughts tell you. Just because you think something doesn’t mean it’s true. You are not what you think. And you are not what you eat.