Guest Blog by Intuitive Eating Dietitian, Emily Vazquez @emmysyummys

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Do you often get the overwhelming feeling of guilt whenever you honor your sweet cravings? That was the case for me too for so many years. I would spend hours beating myself over having something I thought was “unhealthy” so much that this guilt would lead to me turning to restrictive food rules (that inevitably lead to feeling out of control with sweets whenever I had them again.)

As a Registered Dietitian who overcame this myself and uses the same strategies to help people learn how to eat without diets, food rules, guilt or obsession, let’s unpack where this guilt comes from to begin with.

Guilt by definition is a feeling we get when we have done something that is morally wrong. When it comes to food and the choices we make regarding our nutrition, guilt arises when there are self-imposed rules or beliefs that puts food in a category of “good” versus “bad”. If we eat something that we believe is “bad”, “unhealthy” or “wrong” to eat, in turn can leave you feeling like you have made the wrong choice.

Food guilt can also stem from perfectionism or placing high-standards for oneself when it comes to nutrition, body image ideals or maintaining/achieving a fitness goal. So how do we overcome food guilt?

The first step is understanding what food rules you have and unpacking the underlying food beliefs you may have developed via diet culture and messaging from the media. As a Registered Dietitian, I do of course advocate for making healthy choices that support your health and feeling your best, but when there are strict rules regarding health or certain foods that interfere with the enjoyment, memories and moments surrounding foods that you enjoy, it might be worth addressing your overall relationship with food.

Here are a few tips for overcoming food guilt:

• Stop labeling foods as “good” vs “bad” - Food is food and holds no moral value. Removing the labels that there are foods that are “bad”, takes away the power it may have when you do eat it. You don’t become a bad person and have not committed a crime by enjoying a cookie (or some cookie dough!) in the middle of the day. So enjoy it and remember that one food choice does not dictate your health! 
• Create positive food mantras - Reframe the thoughts you have around certain foods by shifting your language! This may feel forced at first, but when you speak more kindly about yourself and with the food in front of you, this will lessen food guilt and create a more positive eating experience.
• Check-in with your body - Find yourself always overeating on sweets when you do have them? Do a little self-check before, during and after eating to recognize when you feel comfortably satisfied. Eating sweets doesn't have to end up being a binge or a loss of control. Once you can tune in to your body and trust you know when to stop when satisfied, this takes the association away from that particular food as being “bad” or something to feel guilty about.

Still struggling with food guilt?

If you feel like you have tried all the things to get rid of the guilt or overthinking with certain foods, getting support and the right guidance is the best next step! When you can verbalize how you are feeling instead of sitting there ruminating with those thoughts, this can help you overcome the constant battle you are having with food. 

If you are looking for a safe space to help you create a positive relationship with food that honors your health without obsession, Nourished to Thrive provides you with the tools, accountability and community to break your food struggles for good! 

Key Takeaways:

Using these 3 tips are great starting points for overcoming food guilt, and guilt is something that doesn’t go away overnight.

It will take time and consistent effort to shift your beliefs with food and often requires a deeper look into your past with eating, body image and removing unrealistic standards that diet culture often imposes. 

Retraining your brain and creating a positive experience with food takes time, but the payoff will give you a life where eating feels FUN, enjoyable, and experiences with others where you can be fully present without food stress standing in the way. You can and will achieve this!

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Meet The Author: Emily Vazquez

Emily is an Intuitive Eating Registered Dietitian at Emmys Yummys Nutrition. She helps individuals leave behind their struggles with food, exercise, and body image to develop a lifelong, healthy, and sustainable relationship with food. Through her own journey of overcoming an eating disorder, Emily is passionate about guiding others away from diet culture to find peace and wellness without obsession.​⬤