Food Preferences - vs - Food Rules

It’s easy to mistake food preferences for food rules because, on the surface, they can look the same. Both involve making choices about what to eat and what not to eat.

So what’s the difference?

It’s all about your intention.

A food preference is based on what you enjoy, what feels good in your body, or what aligns with your cultural background or ethical beliefs. It’s flexible—if your favorite brand of cereal isn’t available, you grab a different one without stress.

A food rule, on the other hand, comes with guilt, anxiety, or a sense of control. It’s rigid. If you “can’t eat past 7 p.m” or feel like you have to avoid certain foods because they aren’t “healthy enough”, that’s a rule, NOT a preference.

“What if I’m not sure still if it’s a food preference or a rule?”

Recognizing food rules in your own life takes some reflection.

Ask yourself: Would I still make this choice if there were no external pressures?

If a food decision is driven by fear of weight gain, diet culture, or arbitrary health “rules,” it’s likely a rule rather than a preference. Another clue? Food rules tend to leave you feeling guilty and shameful when broken, whereas preferences don’t. For example, if you usually choose whole-wheat bread because you like the taste and texture, that’s a preference. But if you avoid white bread because you feel like you’re “not supposed to” eat it, that’s a rule.

Escaping the food rules

Shifting from food rules to food preferences starts with giving yourself permission to eat more freely.

Challenge the rules by experimenting! If you always avoid carbs at dinner, try adding some and see how your body actually feels. Remind yourself that all foods serve a purpose, whether it’s energy, satisfaction, or enjoyment.

It also helps to reframe your mindset: Instead of “I can’t eat that,” try “I don’t have to eat that if I don’t want to, but I can if I do.” The goal is to build trust with yourself so that your food choices come from a place of confidence, NOT fear.

Your turn!

Take a moment to reflect on one food rule that might be lingering in your life. Where did it come from? Is it serving you? If not, what’s one small step you can take to loosen its grip?

If you need support navigating this, I’m here to help. Reach out, and let’s work through it together!