Have you ever felt pressured to look a certain way? If so, you're not alone. These pressures often stem from social norms, body ideals, and “food culture.” Here's a look at diet culture, its effects, how it can be harmful, and what you can do to better support yourself and others in a diet-centered culture. Here are some things you should know about.
1. What is “food culture”?
When we think about dieting, we often talk about individual food choices and ways to change our body shape. However, diet culture represents a set of systemic beliefs that affect everyone, and that culture idealizes thinness as a signal of status, health, and moral virtue. As a result, those who live in thinner bodies often benefit from implicit privileges that those who live in larger bodies do not receive. In fact, food culture tends to look down on people who live with large bodies, believing them to be unhealthy, unworthy of dignity, and to be ashamed of how they look and what they eat.
In a diet culture, many people may feel pressure to lose weight, regardless of their size, even if they are small or healthy. We often see these tenants spread across media platforms such as social media, television, magazines, and advertising. But food culture can also influence how people interact and experience everyday activities, such as receiving medical care, going to the gym, and shopping at clothing stores, to name a few. There is a gender.
2. What will our food culture be like?
Food culture is pervasive and manifests itself in both overt and subtle ways. Here are some examples of how dietary culture shows up in your life.
idealization of the body. You may notice that celebrities and influencers are often praised for losing weight or changing their shape or size. In contrast, people who gain weight or grow larger are often criticized or shamed because of their appearance, health, or other characteristics. You'll often notice body idolization through comments on social media, before-and-after photos, and tabloids.
Filter and modify images. Social media is full of body-distorting filters and highly edited images. These images often prompt viewers to compare themselves to a more enhanced and often unattainable ideal body. It's also important to be wary of influencers who use these types of images to sell or promote products. Many influencers receive commissions on products sold through their platforms, so the “results” depicted in their photos may not be reality.
Unqualified advice. Information about what and how to eat is ubiquitous in our culture. In fact, almost anyone can share nutritional advice online, even without the proper qualifications. When looking at nutrition advice online, it's important to be wary of things like “detox”, quick fixes, minimal qualifications, or no qualifications. When seeking advice, be sure to look for a Registered Dietitian Dietitian (RDN) or someone with a PhD in nutritional science.
moral values. It is common for people to place moral value on different foods. For example, you may have seen foods labeled as “good” or “bad.” Foods can also be more subtly labeled as “guilt-free” or “guilty pleasures.” This type of food labeling is a symptom of a food culture that prizes foods with fewer calories over other foods. However, it is important to know that all foods are morally neutral.
to earn food. While physical activity is often beneficial to our mental and physical health, some people use it as a way to control their bodies, change their appearance, or decide what is “allowed” to eat. Exercise may be used. These feelings can come from online influencers and fitness coaches who encourage their clients to “earn” food.
Daily conversation. Whether we realize it or not, food culture can sneak into our daily conversations with friends, classmates, and family. Examples include celebrating weight loss or body changes, encouraging someone to lose weight, or talking about a specific diet for weight loss that reflects choices you have recently made (e.g., ordering a plate of spaghetti). (e.g., low-carbohydrate after eating). ), accusing oneself or others of being “unhealthy”, etc.
3. How can diet culture become harmful?
Food culture focuses on thinness rather than health and well-being. Pursuing these unrealistic standards can have detrimental effects, including:
body dissatisfaction. Weight-related stigma can contribute to feelings of body dissatisfaction, especially among young adults. This includes criticizing your body, feeling dissatisfied with the way you look, negatively impacting your self-confidence, and comparing your body to the bodies of others.
Dietary restrictions. Diet culture can cause us to fear certain foods, avoid food groups, restrict our diets, and exercise excessively. It can also contribute to disordered eating behaviors and eating disorders.
excessive stress. Dieting determines what, when, and how you eat. Following a strict diet can be difficult as you may lose control over your food. Also, trying to choose foods that meet specific dietary requirements can make eating more stressful and less enjoyable.
Social isolation. If you follow a strict diet, you may miss out on social opportunities, especially if they revolve around eating out or enjoying a meal together.
Health effects. While excess weight can be detrimental to your health, know that repeatedly gaining and losing weight over time (also known as “weight cycling”) can also be detrimental to your health. That is important. In fact, research shows that weight cycling can change cardiovascular risk factors such as blood pressure, heart rate, glucose, lipids, and insulin levels.
One easy way to tell if you're influenced by diet culture is to ask yourself: “Does dieting and body talk make you feel bad about yourself?” If the answer is yes, you may be influenced by dietary culture and body ideals.
4. How can I find support for myself and others?
It can be difficult to separate yourself from food culture. But even if you choose to abandon the assumptions of food culture, there are ways you can support yourself and others. Here are some ideas to get you started.
Foster food freedom. Tracking your macros, counting calories, evaluating every food label, and avoiding high-calorie foods can be a daunting task. Instead, try giving yourself the freedom to eat whatever you want without feeling guilty or feeling the need to “make up” later. If that seems too difficult to achieve right now, try avoiding food labels like “good” or “bad.”
Set goals. Many people set goals related to their body, appearance, weight, and shape. However, you may find it more meaningful to set goals that aren't body-oriented. For example, you can set goals related to improving flexibility, running 5 km or doing 10 push-ups, gaining confidence, learning new skills, improving health indicators such as cholesterol and blood pressure.
Try eating intuitively. Intuitive Eating is an evidence-based approach to eating that helps individuals repair their relationship with food, break away from restrictive diets, and rediscover the joy of eating. This approach was developed by her two Registered Dietitians (RDNs) with over 30 years of experience in nutrition and mindful eating.
Make movement fun. Often, when we think of movement, we automatically think of a sweaty workout at the gym. However, movement comes in many forms, and there is no one-size-fits-all approach. Take a moment to reflect on your relationship with movement and explore ways to make movement more intuitive and enjoyable.
Update feed. Please take a moment to check your social media feeds. What types of accounts do you follow? What type of content do you see on your “for you” pages? Consider unfollowing wellness and fitness influencers who encourage you to compare your body to theirs and update your account. Instead, look for accounts from experts and practitioners of all sizes. People who practice Health at Every Size (HAES) are a good source for advice beyond weight loss.
Practice body neutrality. “Body positivity” often calls for loving your body, regardless of its shape, size, or appearance. However, this concept may feel unrealistic, as it is rare for people to consistently love their bodies. In fact, it might be better to practice “body neutrality.” This approach de-emphasizes physical appearance and focuses on the body's capabilities and non-physical characteristics. You can practice body neutrality by using positive affirmations, such as “I love how fast my legs make me go” or “My body works hard and deserves to be loved.” Masu.
Ditch BMI. Body Mass Index (BMI) is often used by doctors to determine whether a person's weight is “normal,” but there is no “healthy” category. In fact, this measure is flawed and often misleading. This is because BMI does not take into account body composition, gender differences, body fat, genetics, eating habits, physical activity, etc., but only takes into account height and weight. Instead of focusing on BMI, you can work with your doctor to assess your health through other measures such as resting pulse rate, blood pressure, cholesterol levels, eating habits, and physical activity. Also, did you know that you can request that your weight not be taken during your appointment? You do not need to be weighed during most visits, unless you are receiving anesthesia or are trying to determine the dosage of a particular drug. You can also request a blind weight if you don't want to see your weight when you need it at your visit. This allows your doctor to check your weight when you don't.
5. What resources are available?
If you are struggling with body image or need help changing your relationship with food, there are resources on campus to help.
