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The Hidden Diet Culture Message in
"I Should Be Cooking More"

If you’ve ever thought “I should be cooking more,” you’re not alone. “Shoulds” are often rooted in diet culture, which tells us there is one right way to eat and that easy food falls short of it. At Branz Nutrition Counseling, we offer a different perspective, one that supports how you actually eat and nourish yourself.

Why "Easy" Food Feels Loaded

When food is categorized and labeled, packaged and fast foods are often deemed “unhealthy” or “bad,” and the people who eat them may be told (or come to believe) that they are “too lazy.” In fact, these food choices may be the best way to nourish your body in a given moment or season.

That doesn’t mean wanting to cook more or eat more whole foods is a bad thing. Those can be meaningful nutrition goals, especially when they realistic for you and come from care and curiosity instead of guilt or shame.

Where the Shame Actually Comes From

The shame that may follow eating easy and fast foods, which are real ways to nourish your body, is often learned from messaging found in diet culture, social media, and possibly within close family and friend circles. These messages may be given with or without words, and may be learned from food modeling or comparisons.

A Note about Avoidant/Restrictive Food Intake Disorder (ARFID): ARFID is often driven by sensory sensitivities, fear-based responses to food, or a general lack of interest in eating. This can result in a limited “safe foods” list, one that often leans toward packaged foods, carbohydrates, or highly palatable options. People with ARFID may feel shame about relying on these safe foods, especially when they are compared to what others eat or told they should be “trying more.”

Leaning on safe foods isn’t outright defiance or a rejection of “healthy eating.” It reflects biological and neurological factors, including sensory processing, texture aversion, and differences in sensing hunger, fullness, and other body signals.

The Accessibility Piece That May Be Forgotten About

What is often deemed “healthy” eating fails to recognize what it takes to navigate nourishment through real human experiences:

Medical necessity: Gastroparesis (slowed stomach emptying), inflammatory bowel disease (IBD), or swallowing difficulties often require leaning into different forms of nourishment, which may include low-fiber, easily digestible, and soft or liquid textures.
Chronic fatigue and joint pain: Standing to prep and cook multi-step meals may cost more energy or physical capacity than you have available.
Acute illness: A cold, migraine, or recovery from surgery may require foods that take less effort.
Financial constraints: Shelf-stable, affordable, or fast options can be a budget necessity.
New parenthood and caregiving responsibilities: Meal prep time may simply not exist when reintegrating into work while caring for an infant or a loved one.
Mental health: Depression, anxiety, ADHD, or difficulty planning, starting, and following through on tasks can make decisions about nourishment genuinely harder some days.
Living situation: Limited kitchen access (think dorms, shared
housing, or temporary housing), possibly with no working stove or limited
space for food storage.
Disability: Mobility, sensory, or cognitive differences can make
“active” cooking inaccessible or unsafe.

None of these circumstances make someone’s food choices less valid. They are real human experiences, and recovery means honoring that reality instead of measuring meals against an unrealistic standard that assumes you have infinite time, energy, and resources.

A Different Perspective

Worries about whether others are judging your food choices may lead to restriction or isolation around eating times. Eating a Pop-Tart with milk or reaching for canned vegetables is not a moral failing, and it doesn’t mean you are “less healthy” than a peer. These foods provide sources of carbohydrates, protein, fat, vitamins, and minerals.

Moving Through the Critical Thoughts

When shame shows up around a food choice, try shifting your questions away from judgment and toward function, such as “Did this meet a need?” and “Was I safe and fed?” Here is a simple way to practice, borrowing from mindfulness- and ACT-based approaches:

Notice the thought. “Was this healthy enough?” You can notice it without judging yourself for having it.
Pause before acting on it. You don’t have to restrict or go out of your way for something that may be deemed healthier just because the thought showed up.
Move toward a value. For example: “I am choosing this food/meal because I need to eat right now and this is what is available with the time and support I have right now. I am choosing to move towards compassion right now.”

An All Foods Fit Approach

Whether a meal came from a stove, a microwave, or a drive-through, it can fit into your nourishment plan. Nourishment looks different in every season, and we are here to help you figure out what works for yours.