Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame

May 10

Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame

One of the biggest hurdles in nutrition today isn’t the food itself; it’s the constant judgment surrounding what people eat.

This is something I see regularly in my work as a dietitian. Clients often come to me not just with questions about food but with guilt, shame, and confusion. And I get it. We live in a culture flooded with food rules, misinformation, and unsolicited opinions. No wonder so many people feel judged, or judge themselves, for their choices.

Let’s clear something up: food is not a moral issue. Eating a salad doesn’t make you a “good” person, and eating a cookie doesn’t make you a “bad” one.

The Original Fake News: Nutrition Myths That Never Die

Long before social media and “wellness influencers,” nutrition myths were already everywhere. Back when I was in school—before Google was even a thing—I was handed a printed “Mayo Clinic Diet” that claimed all sorts of wild things. Even in the early days of dial-up internet, it took me only 20 minutes (and a lot of patience) to find out it was complete nonsense.

Fast forward to today, and misinformation spreads faster than ever. People repeat myths like “sugar is more addictive than cocaine” or “carbs are bad” as if they’re gospel. But just because someone sounds confident or has a big following doesn’t make them right.

The internet has given everyone a platform, which is great…until someone with no nutrition training claims fiber is unnecessary or that fruit causes diabetes.

Judgment Disguised as Concern

Lately, I’ve heard and seen comments like, “Sugar is MORE addictive than cocaine. PUT THE COOKIE DOWN.” That’s not helpful. It’s harmful.

As someone who has worked with individuals recovering from substance use, I can tell you this: comparing a cookie to cocaine is not only inaccurate, it’s insulting. It minimizes real addiction and adds unnecessary fear around food.

And for what? So, someone can feel morally superior for not eating dessert?

Let’s be honest, food is personal. If someone wants fries, chips, or a piece of cake, that’s their choice. It’s not your job, or even mine, even with the dietitian credential, to police what’s on someone else’s plate. And it’s certainly not a license to make assumptions about their health, discipline, or worth.

We’re Often Hardest on Ourselves

It’s not just about judging others. Many of us carry internalized food rules and feel guilt over perfectly reasonable choices. This week, someone told me, “I’ve been so good, but then I ate peanut butter.”

Wait… what?

Peanut butter isn’t a slip-up. It’s a nutrient-rich food that’s delicious and satisfying. But because of diet culture, people view certain foods as “bad” and others as “good,” and they attach moral value to every bite.

It doesn’t have to be that way.

Some Examples of Judgment That Need to Go

“Diet soda will kill you.” No, it won’t. And unless someone specifically asks your opinion, it’s not your place to comment.
“You should only eat organic, or you’ll get cancer.” That’s fear-based nonsense and absolutely untrue.
“I would never feed my kids that.” Great—don’t. But keep that opinion to yourself unless it’s asked for.

Judging others’ choices—especially in the name of “health”—is more about control and shame than wellness. And the truth is, we don’t know someone’s full story just by looking at their lunch.

Let’s Change the Conversation

I’m not accusing anyone reading this of being intentionally hurtful. But our culture has normalized food judgment to the point that we often don’t realize we’re doing it, especially to ourselves.

So here’s a little challenge: pay attention this week to the thoughts and comments you have around food. Are you labeling your meals as “good” or “bad”? Are you silently critiquing someone else’s snack? Are you justifying every food choice out loud to avoid being judged?

Notice it. Then question it. Because at the end of the day, your food doesn’t need a justification.

Let’s Talk If You’re Ready to Ditch the Food Shame

If you’re feeling confused by nutrition “rules” or tired of second-guessing every bite, you’re not alone and you don’t have to untangle it all by yourself. I help people make peace with food and eat in a way that feels good without guilt. If you want to learn more, consider scheduling a call to talk about next steps.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of thisblog was initially posted on May 26, 2022, and is updated here.