The way we label food as "healthy" or "unhealthy" can significantly influence our relationship with eating. When we assign moral values to certain foods, like calling them "good" or "bad," it can affect how we perceive ourselves based on what we consume. Eating “healthy” foods often comes with a sense of virtue or discipline, while indulging in “unhealthy” foods can bring guilt or a sense of failure. This moral dimension can lead to an unhealthy relationship with food, where self-image is tied to dietary choices, causing emotional distress and a cycle of guilt rather than fostering balance and enjoyment in eating. 

But what if, instead of thinking about food in such black-and-white terms, we start acknowledging the grayness? If we think of food as existing on a spectrum, where one choice might be better than another depending on the context, it opens the door to a healthier, more flexible mindset. By embracing this spectrum, we can shift our focus away from guilt and moral judgments, and toward a more balanced, compassionate approach to eating.

Let’s imagine the spectrum of food choices—organic whole fruit, conventional whole fruit, smoothies, freshly squeezed juice, packaged juice and juice-based drinks. Some of these options may overlap or be very similar, but the key is recognizing that context matters. What’s better for one person or situation might not be for another. For example, organic grapes might seem ideal, but for someone with diabetes, even they may not be the best choice. It’s not about ranking foods as good or bad; it’s about making choices that fit your individual needs at that time.

The key is to recognize that every food has its place. No single food is the ultimate “good” or “bad” choice. It’s about understanding the difference and making informed decisions that suit your needs. 

Next time you're at the supermarket, and you know you have a busy week ahead, you might be tempted to pick up convenience foods—and that's okay. But instead of feeling like a failure, think about how you can boost their nutritional value while still respecting the demands of your life. Maybe it’s adding lots of fresh veggies to instant noodles or buying dosa batter and planning to make sambhar with a lot of vegetables. It’s about making thoughtful choices that enhance your diet, balancing convenience and nutrition, while recognizing each choice’s place on the spectrum.

The goal is balance and finding ways to support your health, even when life gets hectic.Let’s shift from categorizing foods to achieving balance, and from guilt to enjoyment. After all, food is meant to be nourishing, satisfying, and yes—fun!

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Embracing the Spectrum

Dr Kavita Bhatnagar