Q&A: Keeping the Food Police Quiet as You Step Into Gentle Nutrition

And "For the Most Part" Thinking

May 08, 2025

Last week, a reader reached out with a question about Gentle Nutrition and the Food Police:

I love this question!

Before we can learn to quiet the Food Police, we first need to recognize its voice.

The Food Police is a harsh, critical voice that comes from diet culture. It labels food as “good” or “bad” and stirs up guilt and anxiety around food, exercise, and our bodies. The Food Police keeps you stuck in rigid food rules and disconnected from your inner cues.

How do you know if the Food Police still has a say in your eating? Let’s check in.

A Quick Self-Check

Read through the list below and notice any “yes” answers:

1. Do you count anything (calories, fat, carbs, protein points, and so forth)?
2. Do calories determine how much you eat?
3. Do you feel you have to eat perfectly to be a healthy eater?
4. Do you have any rules about what time of day is okay to eat?
5. Do you have any rules about snacking?
6. Are there any foods that you try to avoid?
7. Do you have any rules about knowing the nutrition content of a meal or food?
8. Do you eat differently if there are other people present?
9. Do you compare what you eat to what other people are eating?
10. Do you have any rules around beverages?
11. Do you have any rules around exercise and eating?
12. Do you believe that carbs should be limited?
13. Do you think that sweets should be avoided?
14. Do you weigh or measure your food?
15. Do you have a list of “safe” foods to eat?

Tribole, Evelyn, and Elyse Resch. The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food. New Harbinger Publications, 2017, p. 152.

If you answered “yes” to any of these, you’re not alone. Most of us have internalized food rules from years (or decades) of exposure to diet culture. Simply becoming aware of those thoughts is the first step toward quieting the Food Police.

As we begin to explore Gentle Nutrition, it’s important that we don’t bring the rules and rigidity of diet culture along. Gentle Nutrition is about making choices that honor your body, without sacrificing satisfaction or freedom.

The key? Recognize the Food Police voice and reframe it.

Start by Naming the Rule

When a Food Police thought pops up— like, “I shouldn’t eat that” or “I need to get X servings of veggies every day”—pause.

Name it. Call it what it is: a diet rule.

Then, get curious.

Ask yourself:

When did I start believing this rule?
Where did it come from?
Is there any truth to it?
What is actually true?

This reflection creates space for more flexible, truth-based thinking.

“For though we walk in the flesh [as mortal men], we are not carrying on our [spiritual] warfare according to the flesh and using the weapons of man.The weapons of our warfare are not physical [weapons of flesh and blood]. Our weapons are divinely powerful for the destruction of fortresses. We are destroying sophisticated arguments and every exalted and proud thing that sets itself up against the [true] knowledge of God, and we are taking every thought and purpose captive to the obedience of Christ.” -2 Corinthians 10:3-5 AMP

4 Ways to Challenge the Food Police

Once you’ve identified a diet rule or critical food thought, the next step is to gently reframe it. Here are four supportive strategies to help quiet the Food Police and stay connected to your inner cues:

1. Reframe the rule with your lived experience.
Sometimes the best way to challenge a food rule is to replace it with what you actually know to be true from your own body.

Food Police thought: “Skipping meals is a good way to control my weight.”
Reframe: “To feel my best, I know I need to eat every few hours!”

2. Focus on what is actually true.
Remind yourself of facts—not fear-based beliefs—and ground yourself in the principles of Intuitive Eating.

Food Police thought: “I have to finish everything on my plate before I can have dessert.”
Reframe: “Satisfaction is an important part of Intuitive Eating. I can enjoy dessert even if I don’t finish everything on my plate.”

3. Approach the thought with nonjudgmental awareness.
Not every thought is a truth. Learning to observe your thinking without judgment creates space for more flexibility.

Food Police thought: “Thin equals healthy, and weight gain is a failure.”
Reframe: “That’s a thought—not a fact.”

4. Practice “for the most part” thinking.
Perfection isn’t required. This phrase offers permission, flexibility, and grace as you explore Gentle Nutrition.

Food Police thought: “I must eat five servings of fruits and vegetables every day.”
Reframe: “For the most part, I’ll try to eat five servings of fruits and vegetables each day.”

You don’t have to use all four techniques every time a Food Police thought pops up. Even one gentle reframe can help you stay rooted in freedom rather than staying stuck in rigidity.

A Little Phrase That Changes Everything

I find the phrase “for the most part” to be especially powerful. It allows space for consistency without perfectionism. It keeps me grounded in reality and grace.

So, as you explore Gentle Nutrition, consider:

What would I like to add to my eating?
How often would I like to add it?
How can I wrap it in “for the most part” thinking?

This approach supports your peace of mind, keeping you grounded in your values and connected to your body—without slipping into all-or-nothing thinking.

Remember: Gentle Nutrition is not about pressure—it’s about permission.

I can’t wait to hear about the freedom you continue to experience as you take it one thoughtful step at a time!

We’ll keep this conversation going as we explore the Nutrition Informant and Diet Rebel voices next week!

I’d love to hear from you before then. What other questions do you have about Intuitive Eating?

Peace,
Emily
Intuitive Eating Counselor & Coach at IE with Emily