“Is This Food ‘Good’ or ‘Bad’ for Me?”: A Dietitian Responds

I instruct an introductory nutrition course. During the first week of class, I ask students to share one thing that they hope to learn by the end of the 12 weeks. Invariably a large proportion will state that they want to be able to pin-point which foods are ‘good’ and which are ‘bad’. As we proceed through the course, posted on the weekly online discussion board, I frequently see comments along the lines of “Oh no, I had no idea that X food was so bad, I am going to definitely avoid it from now on” or “This is the first time I’ve heard that X is so beneficial, I don’t really like its taste or texture, and it is super expensive, but I will eat it if it’s that good for me” or “Really? All this time I thought X was bad but actually it is good, that’s great news cause I love it!”

These groups of students are not unique; this reductive view of a healthful diet, dichotomized into ‘good’ foods to eat and ‘bad’ foods to avoid, is ubiquitous. I don’t need to look far for evidence of this. The marketing and advertising by the food industry propagate this world-view by adopting terms such as ‘wholesome’ and ‘sinful’. Daily we read headlines expounding the results of the latest research studies showing that specific foods cause or prevent different diseases. Then the health and wellness industries use this data to elevate certain foods to ‘superfood’ status while relegating others to the harmful list. Ironically, rather than creating clarity, this classification of foods as ‘good’ or ‘bad’ has resulted in considerable confusion. When bombarded with numerous and various sources of information, it is inevitable that some of the messages will be conflicting and that controversy abounds.

So it is not surprising when students enroll in my course that they are seeking to understand what they need to eat for optimal health. As a dietitian (and their instructor) there are several reasons why I don’t directly respond by providing a list of foods labeled as ‘good’ or ‘bad’, and why I try to steer them away from thinking about the foods they eat in this way.

1. It’s not about individual foods and nutrients but it’s your overall diet that counts: It may appear that nutrition experts cannot agree on anything, but the truth is that there is widespread consensus on the fundamental components of a balanced healthful diet. It may not be as headline grabbing or ‘sexy’, but your focus should be on choosing a wide variety of foods from each food group including whole grains, fruit, vegetables, some meat and alternatives, and some dairy and alternatives, in adequate quantities. This approach will ensure that you meet your energy and nutrient needs. There are potentially beneficial and/or harmful properties to all foods. Try to avoid singling out specific foods for their health effects. Of course, some foods are healthier than others, and while there is space for all foods to fit in your diet, some should be consumed more mindfully, in moderation with correct portion sizes. It is your overall eating pattern over time that is important and not whether you consumed a specific ‘good’ or ‘bad’ food at a certain meal.

3. We are all individuals and our physiological needs differ: Dietary recommendations are average values set to meet the estimated needs of the majority of individuals in the healthy population. However, there is a large proportion of the population that are not categorized as ‘average’ or ‘healthy’. Consequently, a food that might be labeled as ‘good’ for the average healthy person may be ‘bad’ for someone with specific nutritional needs and visa versa. For example, peanuts may be promoted as a healthy snack but are quite the opposite for someone with a nut allergy! Furthermore, many research studies recruit a specific subgroup of the population, so results demonstrating that a certain food is beneficial or harmful may not be generalizable to you. Ultimately, you are the guardian of your own body and you know better than anyone else what foods make you feel ‘good’.  Hone the skill of intuition. Learn to tune in to your internal cues of hunger, satiety, and other digestive symptoms.

3. Health is much broader than absence of disease, your food environment counts: Another objection I have to the ‘good’- ‘bad’ food label is that it singularly associates food with its health effects. When in reality the factors that drive food choices are so much broader than nutritional value, and include availability, economy, emotional comfort, religious traditions, and ethical beliefs. There has been much debate recently about how the wellness industry’s promotion of ‘clean eating’ and consumption of ‘superfoods’, capitalizes on the ‘good’-‘bad’ food dichotomy by encouraging people to purchase expensive ingredients. If you cannot afford to buy the ‘good’ food then it is ‘bad’ for you and your budget! A healthful diet can be achieved while respecting your personal values and without spending a lot of money.

4. Eating should not be a moral dilemma: I have written previously about how labelling our food as ‘good’ and ‘bad’ has resulted in the act of eating becoming a stressor in our lives, a far cry from the pleasurable experience it is meant to be! We subconsciously feel guilty for consuming ‘bad’ foods and this leads to a spiral of negativity and dissatisfaction that we project on to ourselves for ‘failing’ to be ‘good’. This food related anxiety and moral judgment needs to stop.

So rest assured, the next time you find yourself asking if a food is ‘good’ or ‘bad’, take a moment to pause and look at the big picture. How does the information fit with YOUR diet and YOUR lifestyle? Is it relevant to YOU? Focus on small positive changes you can make to your overall diet and lifestyle over time. Consciously, move away from categorizing specific foods as beneficial or harmful, allowing all foods to fit.

If you are curious and want to confirm that you are meeting your nutritional requirements, then consider analyzing your dietary intake with a food-tracking app. These programs can provide valuable information. I have written about my experience doing this here.

Still feeling confused? Seek advice from a trained nutrition expert such as a dietitian. We are trained to provide nutritional advice tailored to your specific needs and circumstances. Many areas have phone lines where a dietitian will answer your nutrition related questions for free.