Dec 19, 2025

Ditching Food Rules: The First Step to Intuitive Eating

By The Sculpt Society

When you think about the foods you eat, do words like "good," "bad," and even "clean” come to mind? We can definitely relate. But this all-or-nothing, black-and-white thinking around food is often where our struggles with eating begin. As registered dietitian and certified intuitive eating coach Sammi Brondo, MS, RD, CDN, Registered Dietitian & Certified Intuitive Eating Counselor—who’s leading our Food Freedom Guide—will tell you, ditching the mindset of good vs. bad food is the first and most important place to start your intuitive eating journey. Catch up with Sammi more through her website and Instagram @veggiesandchocolate.

Give yourself unconditional permission to eat all foods. And yes, we do mean all foods. Let's explore why this matters and how it can transform your relationship with eating, nutrition, and your overall health and well-being.

Person cutting a pepperoni pizza with a knife on a checkered tablecloth.

The craving cycle (and why restriction always backfires)

Have you ever told yourself you can't have something, only to find yourself thinking about it constantly? Our brains work this way with everything, not just food. We want what we can't have. When we make certain foods off-limits, we’re putting them on a pedestal, and we only end up wanting them more. Eventually, we give in and overeat or eat mindlessly—but not because we’re weak or lack willpower. It's simply because the food was restricted, and restriction triggers this natural psychological response. The guilt that inevitably follows only makes you feel worse, creating a painful cycle of restrict, binge, restrict, binge…that keeps you feeling stuck.

Habituation: Turning “bad” foods into neutral foods

By giving yourself unconditional permission to eat all foods, you’ll break this exhausting cycle. The goal isn’t to label foods as “good” or “bad”—it’s to let all foods simply be…food, neutral, nothing more. This is a concept called habituation, and it's surprisingly powerful. Once you allow yourself to eat (and enjoy!) a “bad” food without judgment or guilt, that food will lose its novelty over time. We want to acknowledge that it might sound scary to give yourself permission to eat whatever you want. When you start intuitive eating, you could find yourself initially choosing foods that don't make you feel your best, and that's completely okay. Eventually, you’ll start to crave other foods too, because our bodies want to feel good physically.

Two glasses of red wine being held over a pizza box with 'Pizza' printed on it.

Megan eating a salad with a fork, wearing a white shirt.

Trust your body—it knows what it needs

Your body wants to feel good, but it also needs food cravings honored. Try to fully embrace the idea that you can eat the foods you want to eat without punishment or guilt. There's a time and a place for all foods. Yes, kale is more nutritious than a brownie, but if you're really craving a warm, gooey brownie, a salad won't do the trick. Let yourself eat the brownie, enjoy it, and savor it. Intuitive eating introduces the idea of body and food congruence—paying attention to both what you’re craving and how you want to feel. Sometimes you’ll crave something light and refreshing, like lemony steamed broccoli; other times you’ll feel like something warm and hearty, like pizza or lasagna.

When it comes to your health and nutrition, it's best to zoom out and look at the big picture. Intuitive eating starts with ditching the mindset that has been holding you back. There’s no right or wrong way to eat, and there are no “good” and “bad” foods. Honor your cravings, trust your body to make nourishing choices, and give yourself the freedom to eat without judgment. This is how you’ll ultimately build a sustainable, peaceful relationship with food.

Please note: This post should not be considered a substitute for professional medical advice, a diagnosis, or a treatment plan. Intuitive eating is a supportive approach, but it may not be appropriate for everyone. If you (or someone you know) are struggling with an eating disorder (ED) or related mental health issue, seek help from a qualified healthcare professional— whether that’s your primary care doctor, a registered dietician or nutritionist, or counselor.

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Ditching Food Rules: The First Step to Intuitive Eating

When you think about the foods you eat, do words like "good," "bad," and even "clean” come to mind? We can definitely relate. But this all-or-nothing, black-and-white thinking around food is often where our struggles with eating begin.

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