If you’ve ever felt trapped by a long list of “shoulds” and “shouldn’ts” when it comes to eating, you’re not alone. Food rules are everywhere—passed down from family, reinforced by diet culture, and ingrained in our daily lives. You can’t look at instagram or Tik Tok without some influencer telling you what they are eating in a day or what they are avoiding and why. But here’s the problem: These rules don’t actually protect us. Instead, they keep us stuck in cycles of guilt, restriction, and anxiety around food.
At their core, food rules disconnect us from our bodies. Instead of listening to internal cues like hunger, fullness, and satisfaction, we rely on external rules that often make eating feel stressful and overwhelming. And the worst part? These rules are usually based on fear, misinformation, and diet culture’s obsession with control—not actual science or health.
Let’s break down some of the most common food rules and why it’s time to let them go.
🚫 Food Rule: “Only eat carbs in the morning.”
🔍 The Truth: Carbs are your body’s primary energy source, and you can (and should!) eat them whenever you need fuel—morning, noon, or night. The idea that carbs should be “cut off” after a certain time comes from diet culture’s obsession with restriction, not science. In fact, having carbs at night can actually help with sleep by increasing serotonin levels. In fact if we pair carbs with protein, fiber, and fats then it can help stabilize blood sugar throughout the night and help us sleep more soundly. Our bodies know what’s up. We just think we need to control them.
If you find yourself avoiding carbs later in the day out of fear, ask yourself: “Is this actually serving me?” Because in reality, carbs don’t suddenly turn into body fat after a certain hour—that’s just a myth designed to keep you stuck in food guilt.
🚫 Food Rule: “You should always leave food on your plate.”
🔍 The Truth: The “clean plate” mentality or its opposite—always leaving a bite behind—disconnects you from your body’s natural hunger and fullness cues. Instead of following an arbitrary rule, listen to your body. If you’re still hungry, eat. If you’re full, stop. No guilt either way. Early on in recovery we may not be aware of our hunger and fullness cues so adopting a more prescriptive approach to food may be necessary for a time. But, the end goal is to be able to listen to our bodies when deciding to continue to eat or stop.
🚫 Food Rule: “Only ‘good’ foods are allowed.”
🔍 The Truth: Food doesn’t have a moral value. Labeling foods as “good” or “bad” creates unnecessary guilt and stress around eating. All foods provide nourishment in different ways—whether it’s a salad packed with nutrients or a warm brownie that brings you comfort and joy. Balance is what truly matters. My response when someone says “I am so bad for eating ____ food.” Did you steal it? Because that is the only way that you could be “bad” for eating something.
Demonizing food often leads to obsession over that food, making it even harder to have a balanced relationship with eating. Instead of trying to be “perfect” (which doesn’t exist!), focus on what actually feels good and satisfying to you.
🚫 Food Rule: “Exercise is only for burning calories.”
🔍 The Truth: Movement is meant to be enjoyable, not a punishment for eating. When we view exercise as a way to “earn” or “burn off” food, it becomes a tool for control rather than self-care. Instead, find movement that feels good—whether that’s stretching, dancing, or taking a walk. Your body deserves to move in ways that bring you joy, not just in ways that shrink it. I have adopted a mantra “I am moving because I can, not because I have to”. This has shifted my thinking and made it more about what I enjoy doing rather than something I have to do.
🚫 Food Rule: “You should wait until you’re starving to eat.”
🔍 The Truth: Ignoring hunger signals can backfire, leading to overeating later or feeling sluggish and irritable. Your body sends hunger cues for a reason—it needs fuel! Eating consistently throughout the day helps maintain stable energy levels and prevents cycles of restriction and bingeing.
🚫 Food Rule: “Always choose the lowest-calorie option.”
🔍 The Truth: Calories are not the enemy—they’re energy. Choosing food based on what will satisfy and nourish you is far more important than picking the lowest number on a menu. Often, low-calorie swaps leave you unsatisfied, leading to cravings and overeating later. It’s okay to eat foods that actually fill you up and taste good.
Instead of letting calorie counts dictate your choices, try asking yourself: “What do I actually want? What would feel good in my body?” When you give yourself permission to eat what you truly crave, food stops feeling so overwhelming.
🚫 Food Rule: “Never eat after 7 PM.”
🔍 The Truth: Your body doesn’t magically store food as fat just because you ate after an arbitrary time. The idea that eating at night is inherently bad is another myth diet culture loves to push. In reality, your metabolism doesn’t shut off when the sun goes down.
If you’re hungry at night, you’re allowed to eat—full stop. Restricting food late in the day often leads to stronger cravings and bingeing later. Instead of fearing nighttime hunger, honor it.
🚫 Food Rule: “Healthy eating means eating less.”
🔍 The Truth: Diet culture has convinced us that eating “better” always means eating less. But under-eating is not a marker of health. Your body needs enough food to function properly, and constantly aiming for less only leads to fatigue, irritability, and increased food obsession.
True health isn’t about shrinking yourself—it’s about feeling good in your body, having energy, and being mentally present in your life. That requires enough food, not restriction.
Letting Go of Food Rules = Finding Freedom
The truth is, food rules don’t serve you—they keep you stuck in rigid, stressful patterns that take the joy out of eating. When you start questioning these rules and replacing them with trust in your own body, you move closer to true food freedom.