Food rules have led me to develop some pretty strange habits over the years—habits far from what most people would consider ‘normal.’ To an outsider, it might even look like some kind of ritual.
But let me ask you: Have you ever noticed anyone with unusual eating behaviors? Or better yet, do you have any of your own?
Chances are, you might not even realize it. I certainly didn’t—until I was being watched like a hawk at mealtimes during my inpatient stay. Even habits I thought were ‘normal’ were anything but. Then again, is there even such a thing as ‘normal’ eating?
What are food rules?
Often steming from external influences, like diet culture, health myths, and social media trends. Food rules are self-imposed rules, habits, and guidelines we follow around eating. They dictate when, how, how much, and what we eat.
From a young age, we are shaped by these rules.
As a child were you ever told to “finish everything on your plate”?
While this advice might have good intentions, it can encourage habits that ignore your body’s natural hunger cues. Studies show that 1 in 8 parents require their kids to finish everything on their plate. This approach, can lead to a pattern of overeating since it teaches us to override feelings of fullness.
Food rules can vary widely—some might revolve around timing (“I can’t eat after 8 p.m.”), portion sizes (“I’ll only eat half of this”), or specific foods (“Carbs are bad”).
While at first, they may seem harmless, they do take a toll on your mental and physical health.
5 Food rules and how to break them for good
1. Dessert is only for special occasions
How often do you save dessert for a “special occasion,” like a birthday or anniversary?
Doing this might turn dessert into a rare reward instead of a regular part of your life. This rule robs you from joining in and trust me, you are missing out!
I call desserts “the happy makers” because they can uplift anyone’s mood. Why not enjoy that happiness more often?
How to break this food rule?
Instead of restricting yourself to rare moments, start by tuning into your body’s signals. Your body knows what it needs, when and how much. If recognizing your physical hunger feels unfamiliar or difficult, practice intuitive eating.
Remember, hunger isn’t just physical; mental hunger, like cravings, are just as valid and deserve to be honored.
In my recovery from an eating disorder, I was “forced” to have dessert after every meal. It was challenging at first, but over time, it became a comforting part of my routine-a staple in my diet.
My favourite dessert recipes are:
- Raw Spiced Carrot Cake with Vanilla Coconut Frosting (click here)
- Vegan chickpea brownies (sugar-free, gluten-free) (click here)
- PHILADELPHIA NO BAKE CHEESECAKE RECIPE WITH EASY OAT CRUST (click here)
- Quick & Easy Vegan Apple Crisp Recipe (No Sugar Added Filling!) (click here)
or simply some vanilla ice cream!
Here are 2 articles that I found interesting:
2. The Salad Trap: Finding Balance Beyond Greens
“Salads are so healthy!”
“You can never go wrong with a salad.”
“I’m trying to eat healthy, so I’ll stick to salads.”
These are phrases I hear almost daily. Salads might have a reputation for being “safe” and “healthy,” but are they always what you want? A survey of around 2,000 Americans by Study Finds revealed that 62% say they eat salads regularly, with the average person consuming up to four salads a week—essentially a salad every other day.
But here’s what often gets overlooked: your cravings. Let’s be real—were we born to eat like rabbits? No! Balance is the cornerstone of any diet. By sticking exclusively to salads, you may miss out on the sheer joy of food—the kind that makes you pause mid-bite and say, “Damn, I love my life!”
How to break this food rule?
Start by asking youself what you truely want. What are you craving? Are you genuinely craving a crisp, refreshing salad, or is diet culture influencing your decision? If its diet culture then try exploring new flavours.
Make your salad exciting! Add hearty components like grilled chicken, fish, tofu, pasta, grains, or a creamy dressing to create a more satisfying meal.
If that doesnt sound appealing choose what appeals to you—a comforting bowl of pasta, a warm soup, a loaded sandwich—whatever makes you feel happy and nourished.
Once I started incorporating more variety into my meals I noticed a huge change in my mood and energy levels. The way I felt after my meals, was more comforting and satisfing.
Back when I relied solely on salads, I often experienced stomach aches. I’d overdo it with herbs, vinegar, and salt to make them flavorful, which left me feeling worse, not better. This was a time of my 'clean eating' obsession.
Take it from someone who has navigated an eating disorder: restricting yourself to salads (or any one type of food) isn’t the answer. Let your meals be a source of joy, nourishment, and satisfaction—because food is so much more than just fuel.
You can find nourishing salad ideas here.
Check out these interesting reads for more inspiration:
- What Happens to Your Body When You Eat Salad Every Day by EatingWell
- The history behind salad by sharebite
- How to make a salad that is not boring by YummyWholeFoodsRecipe
3. I must earn my food
Before diving deeper into this food rule, let’s pause momentarily. You are already setting yourself up for unnecessary restriction by telling yourself you must do something. This mindset often leads to a lack of motivation, guilt, and an unhealthy relationship with food and exercise.
If you feel like you need to “earn” your food, it’s time to rethink that mindset. Exercise and movement can be wonderful for boosting mood, reducing stress, and supporting overall health—but these benefits should never be tied to your worthiness to eat. Eating isn’t a choice; it’s a necessity.
Focusing solely on exercise or dieting automatically sets you up for failure. For best health results combine the two because they work best together.
Did you know that your body needs food even when you’re inactive? It constantly uses energy for vital functions like breathing, thinking, and digestion. That’s right! Yet, if you have the mindset of earning your food, you might find yourself forcing a long, ineffective workout into your day before you even allow yourself to eat.
How to break this food rule?
I’ve mentioned this throughout the blog, but it’s worth emphasizing: challenge, challenge, challenge!!!
Start by asking yourself some honest questions: Why do you feel the need to earn your food? Why don’t you believe you deserve to eat based on your body’s needs?
Why must calories burned dictate your right to nourish yourself?
And why is exercise seen as a punishment instead of a joyful way to move your body in a way that feels good in the moment?
Try viewing nutrition and exercise as two separate yet complementary aspects of health. They work best when they support one another, not when they’re in competition.
Most importantly, listen to both your physical and mental hunger cues. Give yourself permission to respond to them without guilt or conditions. By letting go of the idea that food must be earned, you’ll build a healthier, more balanced relationship with eating and movement.
4. Eating at Night: Busting the 7 PM Myth
This food rule restricting you from eating after 7 PM is one of the most persistent myths in diet culture. It’s based on the idea that your body is less efficient in digesting food at night. This makes us overly health-conscious people worried that we will gain weight or that it might lead to other issues. But the great thing is … is that it is bullshit. Your body doesn’t magically stop metabolizing food when the clock strikes 7. It never stops!
Do you honestly think your body will notice a difference if you eat your last meal at 6:59:59 PM or 7 PM?
By ignoring your hunger and forcing yourself to go to bed hungry, you’re actually setting yourself up for other issues, like disrupted sleep or overeating the next day.
How to break this food rule?
To break this food rule, you need to first understand that your body is not a clock, it’s not a calculator, and it certainly won’t stop functioning just because the clock strikes 7 PM. Your body is constantly working to keep you alive, whether it's PM or AM.
Instead of ignoring your hunger, try honoring it. It’s a gift to be so in tune with your body, to recognize its needs, and to nourish it accordingly.
Hunger isn’t something to fear or suppress—it’s your body’s way of communicating with you. By listening and responding, you’re showing your body the care and respect it deserves.
A practical way to challenge this rule is by intentionally incorporating a nighttime snack into your routine. At first, you might feel uncomfortable, as if you’re doing something wrong, but that discomfort will pass.
Remember, adding a nighttime snack doesn’t mean you should eat less throughout the day. Nourishment is about balance and honoring your body’s needs, not about compensating or restricting.
5. Must stick to dedicated meal timings
Your body isn’t a clock—it doesn’t care if you eat at the same time daily. What it does need is consistent nourishment. Rigid meal schedules can disconnect you from your hunger cues and lead to overeating or deprivation.
For many years, I have struggled with this rigid rule. Limiting myself to eating only at the times dictated by my meal plan. While I thought I was staying “in control,” I was actually ignoring my hunger cues and depriving my body of what it truly needed. By sticking to these strict schedules, I was disconnected from the natural signals my body was giving me.
How to break this food rule?
Practice flexibility by starting to eat when you feel hungry, even if it’s “off-schedule.” Learn to tune into your body’s natural cues—recognizing when it needs food, not just relying on the clock. Most importantly, let go of the guilt. Eating at different times doesn’t mean you’re “out of control”; it means you’re listening to and respecting your body’s needs.
Final thoughts
Breaking food rules is a journey—it takes time, patience, and practice. Start small by challenging just one rule and gradually build upon that. Over time, it will get easier, and you’ll discover how much more enjoyable life can be when you embrace the simple pleasures—like savoring dessert for breakfast, lunch, dinner, or even at 10 p.m.
I would love to hear your thoughts, experiences, and tips! Do you have food rules of your own? What steps have you taken to break them? Share your experiences in the comments below.
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