Diet culture often presents nutrition in stark, binary terms – categorising foods as either 'good' or 'bad'. However, according to a leading expert, health and wellbeing are far more nuanced and complex than this simplistic framework suggests.
The Problem with Diet Culture's Black and White Thinking
Society is saturated with absolutist statements about food: eat this, not that; this food is a miracle cure; that food is toxic. These messages proliferate across social media, fitness spaces, and even some healthcare settings, driven by a multibillion-dollar industry that profits from promoting restrictive diets with rigid rules.
Charlotte Carlson, a registered dietitian specialising in eating disorders, argues that this 'diet culture' imposes a moral judgment on food and body size, framing any deviation from an arbitrary thin ideal as a personal failure. "The majority of my clients have been, and continue to be, harmed by diet culture," she states. "They wrestle with guilt and shame around food, and their health is often negatively affected by rigid rules."
Research supports this view, indicating that diet culture can increase the risk of unhealthy behaviours such as yo-yo dieting, weight cycling, and the development of eating disorders, rather than fostering genuine wellbeing.
Introducing the 'All Foods Fit' Model
If restrictive rules are not the answer, what is? Carlson advocates for an 'all foods fit' approach to nutrition. This model is frequently misunderstood as permission to eat anything indiscriminately, but it is actually a more sophisticated framework.
"All foods fit is based on the idea that all foods can have a place in a healthy diet by balancing nutrition in a way that promotes health," explains Carlson. It encourages flexibility by prioritising internal body cues – like hunger, fullness, and satisfaction – over external, rigid dietary edicts.
Why Nuance Matters in Nutrition
Health is influenced by a vast array of factors beyond just food choices, including exercise, sleep patterns, stress levels, mental health, socioeconomic status, and access to healthcare. Similarly, nutritional needs are highly individual, varying based on personal preferences, health status, daily schedules, and culinary skills.
The 'all foods fit' approach acknowledges this complexity. It empowers individuals to make food choices aligned with their unique health goals, tastes, activity levels, and life circumstances, moving away from one-size-fits-all mandates.
Putting the Theory into Practice
A common criticism is that allowing all foods might lead to predominantly choosing so-called 'unhealthy' options. However, studies suggest that removing moral labels from food can actually reduce stress around eating decisions, decrease the risk of disordered eating patterns, and lead to more balanced, healthier choices overall.
To illustrate, consider a social event with pizza, vegetable platters, and cookies. Under a restrictive diet, pizza and cookies might be deemed 'bad', leading to a cycle of avoidance, intense hunger, potential overconsumption, and subsequent guilt.
With an 'all foods fit' mindset, you might instead balance your plate based on experience and knowledge. You could have a couple of pizza slices alongside some vegetables for fibre, feeling satisfied and perhaps enjoying a cookie later if you fancy it, without a sense of loss of control. This fosters sustainable habits where occasional disruptions or treats don't derail overall dietary wellbeing.
How to Begin Embracing an 'All Foods Fit' Lifestyle
Transitioning away from diet culture can be challenging. Here are some practical steps to help you get started:
- Remove Moral Labels: Instead of classifying foods as 'good' or 'bad', use neutral descriptors. For example, note that chicken is high in protein, broccoli provides fibre, and ice cream is a dessert. This reduces guilt and helps you make context-appropriate choices.
- Focus on Internal Cues: Tune into your body's signals of hunger, fullness, and satisfaction. Notice how different foods make you feel physically. This self-awareness is key to regulating your eating pattern.
- Eat Consistently: Establish a regular eating schedule with meals and snacks spaced throughout the day. Prolonged gaps can intensify hunger and disrupt your body's sensitivity to fullness cues.
- Reintroduce Restricted Foods: Start small with foods that feel less intimidating. Add a piece of chocolate to lunch or try a bagel for breakfast. Gradually rebuilding exposure can help restore trust and reduce anxiety around these items.
- Check In Before Eating: Pause to ask yourself how hungry you are, what you genuinely fancy, and when your next opportunity to eat will be.
For some, especially those grappling with disordered eating habits or a diagnosed eating disorder, professional support is crucial. Working with a qualified dietitian can be invaluable in challenging nutrition misinformation and healing your relationship with food.
Charlotte Carlson is the Director of the Kendall Reagan Nutrition Center at Colorado State University. This perspective offers a compelling alternative to the restrictive paradigms of diet culture, championing a more flexible, compassionate, and ultimately sustainable path to health.
