Are you battling with the inner Food Police?

Have you ever said to yourself “Don’t eat that, it’s too high in sugar!”? That is your inner Food Police. This internal critic scrutinizes every food choice you make. It sees things as black and white, labels food as “good” or “bad” and perpetuates all-or-nothing thinking. Another example might be “You didn’t go to the gym this afternoon so you shouldn’t eat dinner tonight”. The Food Police get stronger with each diet you stumble through and form a collection of all the food rules you have learnt in the past. 


The Negative Impact of Food Policing on Mental Health

Food policing is exhausting and severely impacts your mental health. This can include:

1. Intense guilt and shame

The Food Police enforce strict rules that are unsustainable. When you inevitably “break” these diet rules, you feel like a failure. Cue immense guilt and shame. These negative emotions only further increase your desire to overeat. Read our blog Am I an emotional eater? to learn more about this.

2. Poor self-esteem and body image

By labeling foods as “good” or “bad”, the Food Police are assigning moral value to the foods you eat, turning them into a reflection of your worth as an individual. This cycle of judgment and guilt leaves you with a negative self-perception and poor body image. 

3. Increased risk of eating disorders 

With constant policing of food choices, restrictive eating patterns or binge eating behaviors can set in. When we feel restricted by Food Police rules, our desire for foods deemed off limits skyrockets! This can trigger overeating or binges. On the other hand, rigid rules can create food fear and anxiety. Before you know it you are left with long list of foods you completely avoid.


The Dangers of Food Policing on Physical Health

The Food Police keep you hostage in a prison of unhealthy yo-yo diets. Did you know that dieting comes at a cost to your health? Research shows dieting:

  • Increases risk of early death and heart disease

  • Increases binge eating and food cravings

  • Increases headaches, fatigue, dry skin and menstrual disturbances

  • Decreases metabolism

How to ditch the Food Police 

For many, the Food Police are entrenched in everyday thoughts. The first step is to become aware of when these thoughts come up. After spending time observing and detaching from the Food Police you can then start to question it. Are these rules scientifically true? Have they brought you closer to your goals or further away? Challenging the food police is difficult work, and having a Dietitian (like our team) on your side is helpful. A Dietitian can help you:

  • Make peace with food

  • Unpack the science behind diet rules

  • Reframe food labels

  • Build your ability to tune into your hunger and fullness cues

  • Develop mindful eating habits 

  • Support you in making food choices that align with your true values and goals



Ready to challenge the Food Police? Book in with one of our Accredited Practising Dietitians to start your journey today.

Michelle Theodosi