Why Labeling Foods as "Good" or "Bad" Is Not So Good

How many times have you heard someone refer to a specific food as "good" or "bad"? As a dietitian, I can't tell you how many times I've had someone ask me to make a list of  "good" and "bad" foods for them. This request is often followed by parents reporting what a "bad" eater their kids are due to consuming certain types of foods they put in the "bad" category and how they need to do better by consuming foods they perceive to be "good." In this article, I'm going to discuss the potential harm behind this type of labeling as well as how we can change our view from guilt and shame to moderation and balance.

Labeling a Certain Food as "Bad" Promotes Food Guilt

As many of us were growing up, our parents probably told us certain things were bad or wrong to do, such as lying and if we told  a lie, we would feel horrible guilt afterward, rightfully so, because we had done something that was taught to be bad. In this case, putting a negative label on a harmful behavior that hurts others (lying) is a good thing because it makes us feel guilty and thus not want to lie again. However, that's not how we want to view food. With a few exceptions (i.e. food allergies/intolerances), foods need not be viewed as all or nothing. While eating cake everyday of my life may not be the best choice for my health, eating it in moderation such as on my birthday, at a friend's wedding, or while on a special date perusing my favorite bakery, can be a healthy way to enjoy it. However, if I label cake as a "bad” food, just because it's not a food my body needs all the time, that gives me a feeling of guilt when having it, even in a balanced way. Feelings of guilt over food can make eating a negative, and potentially anxiety inducing, experience. 

One Size Does Not Fit all for Nutrition

When we make blanketed statements for foods, we also assume what is healthiest for one person is the same for everyone. However, nutrition can be, and often is, very individual. What may be recommended for Sally may not be best for Susan. If we oversimplify nutrition to two extreme categories we take away the possibility that foods on the "good" list may not be all that good for some people and those on the "bad" list may actually be best for some. As a dietitian, I've had many instances where I encourage one client to switch to skim milk to help manage cholesterol and later recommend whole milk to a different client with normal cholesterol levels but struggling to gain adequate weight. When it comes to nutrition, sometimes what is best for one may be the opposite for another; it all depends on what the body is needing for that individual, and in that season of life.

All or Nothing Mindset Can Lead to All or Nothing Eating

Another common result of viewing foods in extreme categories is falling into extreme, all or nothing, eating patterns. Many times when labeling a food in a negative way, we find ourselves trying to completely avoid it. What often ensues, however, is instead of eating none of the said "bad" food, we end up eating a much larger amount of it because we felt deprived and fixated on our desire for it. Then after binging, we may feel physically sick and mentally guilty we have eaten said "bad" food and so the cycle continues. Extreme ways of eating can be very challenging on our body, both physically and mentally. Whereas, having all types of food in moderation can satisfy our craving, as well as prevent us from obsessing over the desire, all without going to an extreme that may result in physical discomfort and mental stress. Food is given for us to live and to enjoy, not to analyze and feel shame about our food choices. Moderation allows us to do just that.

Melissa L. Warwick, MS, RDN, CSP, LDN

Marvelously Made Nutrition Counseling, LLC

May 2025