Just Because It’s Normal Doesn’t Mean It’s Healthy

So many of the food habits we’ve learned feel “normal” because we’ve seen them everywhere—at family gatherings, in movies, and on social media. But just because something feels normal doesn’t mean it’s healthy.

Let’s talk about 5 common food behaviors that might be holding you back from the healthy relationship with food you truly want.

1️⃣ Comparing Your Plate to Others

Have you ever looked at someone else’s plate and thought, “Am I eating too much?” Or gone back for seconds and felt a wave of guilt because no one else did?

Why it’s toxic:

• You start to believe that the amount of food you eat determines your worth or discipline.
• This behavior can lead to feelings of guilt, shame, and self-doubt around food.

What to do instead:

• Tune into your own hunger cues and honor what YOUR body needs.
• Track your macros so you know you are eating the perfect amount of food for your goals.
• Remember: Your plate doesn’t need to look like anyone else’s—it’s not a competition.

2️⃣ Assessing the Room to See Who’s the Smallest

You find yourself noticing who the smallest person in the room is and observing their eating habits to see if they’re eating less than you.

Why it’s toxic:

• It reinforces the harmful idea that smaller is “better” and leads to body comparison.
• This mindset can drive restrictive behaviors that are unsustainable and damaging.

What to do instead:

• Remind yourself that health isn’t a size.
• Focus on nourishing your body and celebrating what it can do rather than how it looks.

3️⃣ Skipping Meals Before a Holiday Gathering

You think you’re being strategic by skipping breakfast or lunch so you can “save calories” for a big holiday meal. But when you arrive, you’re ravenous and end up overeating.

Why it’s toxic:

• It disrupts your hunger cues, making it harder to eat intuitively.
• It creates a restrict-binge cycle that’s hard to break.

What to do instead:

• Fuel your body consistently throughout the day with balanced meals.
• A plate with protein, carbs, and fat (aka “macronutrients”) will leave you feeling satisfied and in control by the time dinner rolls around.

4️⃣ Saying, “I Shouldn’t Eat This,” and Looking for Validation

You grab a dessert and say, “I probably shouldn’t eat this,” while waiting for someone to reassure you that it’s okay.

Why it’s toxic:

• It reinforces the idea that food has moral value—some foods are “good,” and others are “bad.”
• It places your food choices in the hands of others instead of trusting yourself.

What to do instead:

• Give yourself permission to enjoy food without guilt.
• Food is fuel AND joy—it’s not something you need to justify.

5️⃣ Trying to “Burn It Off” Later

You eat something indulgent and immediately think about how you’ll “make up for it” with extra cardio tomorrow.

Why it’s toxic:

• It turns food into something you need to “earn” or “punish” yourself for, instead of something that nourishes your body.
• It creates a transactional relationship with food, which can lead to disordered eating and exercise patterns.

What to do instead:

• Separate food from exercise.
• Focus on how food fuels your body and exercise supports your overall health.

Why You Have the Power to Change These Patterns

If these behaviors sound familiar, know that you’re not alone. Many of these patterns come from diet culture or messages passed down from family.

Think about how often you’ve heard people say things like:

• “This is so bad for me, but I’m eating it anyway.”
• “I’ll have to work this off tomorrow.”

The truth: You don’t have to continue these patterns. YOU have the power to decide what kind of relationship with food you want—and create it.

Imagine what life could look like when food is something you enjoy—without guilt or judgment. That’s what’s waiting for you when you ditch toxic food behaviors and choose empowerment instead.

Click here to listen to the podcast episode: 5 Common Food Behaviors That Are Actually Toxic