Why Overthinking Food is Doing More Harm than Good

Have you ever second-guessed what’s on your plate—even if it’s something you enjoy? Maybe you hesitated before taking a bite of your favourite food, wondering, “But is this healthy enough?” Or maybe you added a splash of lemon to your water, not because you like it, but because you once heard it “detoxifies the liver.”

If that sounds familiar, you’re not alone.

In our quest to eat better and live healthier, many of us have fallen into a pattern of over-intellectualising our food. We search obsessively for scientific reasons behind every ingredient we eat (or don’t eat), hoping to justify our choices or avoid making a “wrong” one.

But what if we’re missing the point?

What if enjoying food because you like it is reason enough?

This mindset—called hyper-nutritionalising—is incredibly common among well-meaning, health-conscious people. It often begins with curiosity and a desire to make more informed decisions. And to be clear: there’s nothing wrong with learning about nutrition.

The trouble starts when every food choice needs a scientific explanation to be deemed “valid” or “healthy.” When your breakfast isn’t just breakfast—it’s a daily test of whether you’re making the “right” call.

That’s a heavy burden to carry. And over time, it chips away at our sense of ease and joy around food.

It’s time to shift the conversation.

As presented by John Berardi, PhD, CSCS, in the article "Superstition, Sciencestition, and How to Stop Overthinking Food," let’s explore why over-nutritionalising our food can be problematic—and what a more compassionate, balanced approach could look like.

Here is why hyper-nutritionalising can be problematic in a few ways:

1. Your “research” might be more about validation than true understanding. It’s totally normal to want reassurance that the food choices you're making are “right.” But sometimes, our search for information becomes less about learning and more about confirming what we already believe. We might Google “Is lemon water good for you?” not because we’re open to all perspectives, but because we hope the answer will support what we’re already doing. It’s human—we all want to feel confident and justified. But real understanding comes from curiosity, not confirmation. And sometimes, the most empowering thing you can say is, “I enjoy this—and that’s enough.”

2. Food is more than just nutrients, and you are more than a body to be optimised. When you zero in on every microgram of this vitamin or that antioxidant, it’s easy to lose sight of the bigger picture. Food is emotional, cultural, social—it’s part of your memories, your family, your traditions. And your health isn’t defined by a single nutrient or number. You are not a walking set of macros or lab results. You are a whole person with unique preferences, needs, and joys. Your meals should reflect that. Health isn’t just about what you eat—it’s also about how you feel about what you eat.

3. It can lead to judgment, shame, and moralising food choices. When we start attaching “good” and “bad” labels to foods—or to the people who eat them—it’s a slippery slope into guilt and comparison. You might find yourself questioning someone else’s lunch, or feeling ashamed of your own cravings. But food doesn’t need to carry moral weight. You are not “better” because you skipped dessert, nor are you “bad” for ordering pizza. Let’s move away from perfectionism and toward compassion—for yourself and for others. Because your worth has nothing to do with what's on your plate.

A Healthier Relationship with Food Starts with Trust

Here’s the truth: You don’t need a scientific explanation for every bite you take.

If you love sourdough because it reminds you of your grandmother’s kitchen, or eat mangoes because they make you feel joyful—those are valid reasons. If you avoid certain foods because they don’t sit well with your body (even if the science says they’re “healthy”), that’s valid too.

You’re allowed to eat what you love, and love what you eat—without needing to justify it.

Of course, learning about nutrition is helpful. But only if it leads to more freedom, not more fear. And if you’re working toward health goals, understanding what supports your body and your lifestyle matters.

But food is not a test. You’re not being graded.

A Simple Next Step

So here’s your gentle invitation: Try having a meal today without analysing it. No tracking. No Googling. No guilt.

Just listen to your body. Enjoy your food. Let it nourish you in more ways than one.

Drink the water—lemon or no lemon. Eat what feels right. Let it be enough.

And if you’re tired of second-guessing yourself and want support building a healthy relationship with food, you don’t have to do it alone.

Book a free consultation with a certified health coach. We’re here to support you in creating a kinder, more sustainable path to your health goals—one that honours your body, your story, and your life.

You've got this. And we’ve got you. 

References:

Berardi, J. (2021, November 24). Superstition, Sciencestition, and how to stop overthinking your food choices. Precision Nutrition.