Enjoying Foods in a Balanced Approach: 9 TIPS on how to include the things you love!

Building in the things you crave while staying on track is achievable with a balanced approach. Remember, the "all or nothing" mindset and how this can get us in to trouble sometimes...either way, we can become too strict  or too lax...too much grace, ha! I  can give you so many examples of this in my own life so I  truly understand how this feels! What we consistently do and how we treat ourselves after what we have deemed a “mess-up” is KEY! We can have the tools in place, treat ourselves with grace and kindness while also keeping a mindset of, “What can I  learn from this?” Or “How can I  do better next time?” 

Here’s how to incorporate and “allow” your favorite foods without derailing your progress:
1. Adopt the 80/20 Rule

• What it is: Eat nutrient-dense, goal-aligned foods 80% of the time, and allow 20% for indulgences.
• Why it works: It promotes sustainability by removing the "all or nothing" mindset.

Example:

• 80%: Lean proteins, veggies, whole grains, and healthy fats.
• 20%: A small dessert, a handful of chips, or your favorite latte.

2. Plan Ahead

• What to do: Schedule treats in your meal plan so they fit your calorie and macronutrient targets.
• Why it works: Anticipating indulgences helps control portions and prevents guilt. You have literally made it OK to eat the things you love and this is key! 

Example:

• Craving chocolate? Include a 100-calorie piece after dinner.
• Want pizza? Plan for 1-2 slices with a side salad to increase fiber and those volume-filling veggies & maybe add some chicken breast on top to meet your protein goals. 

3. Modify Your Favorites

• What to do: Make *healthier versions of the foods you love. 
• Why it works: You satisfy cravings without the calorie overload.

Examples:

• Use Greek yogurt and fresh fruit instead of ice cream.
• Bake sweet potato fries instead of eating regular fries.
• Choose thin-crust pizza with extra veggies over thick-crust options. 

*Be mindful however of how you feel after you eat the “healthier” version-are you still craving the “real” thing-you know what I  mean! If so, then simply put in place the tips here and include it in your meal planning! No need to have the “healthier” ice cream to only then go back to the “real” ice cream and over-indulge!

4. Practice Portion Control

• What to do: Enjoy a smaller serving of the food you crave.
• Why it works: You get the satisfaction without overindulging.

Examples:

• Share a dessert at a restaurant.
• Measure out a single serving of chips or candy instead of eating from the bag.

5. Mindfully Indulge

• What to do: Portion out your treat on a plate, sit down, eat it slowly, savoring each bite.
• Why it works: Mindful eating enhances satisfaction, reducing the urge to overeat.

Tips:

• Avoid distractions like TV or your phone while enjoying your treat.
• Focus on the flavor, texture, and aroma.

6. Balance it Out

• What to do: Adjust the rest of your day to accommodate your indulgence.
• Why it works: You stay within your calorie and macronutrient goals.

Examples:

• If you had a calorie-dense lunch, opt for a lighter dinner.
• To help manage blood sugar, move around for 10 minutes after your meals/snacks. 

7. Reframe Your Mindset

• What to do: See treats as part of your plan, not a "cheat." We don’t use the word “cheat”…ever when it comes to food. That is the first way our brain begins to rebel…we can replace it with “ENJOY”. 
• Why it works: It eliminates guilt and fosters a healthy relationship with food.

Reminder:

• Progress is about consistency, not perfection. One indulgence won’t undo your hard work. It’s what we consistently do over time that matters. 

8. Focus on Nutrient-Dense Cravings

• What to do: Identify healthier ways to satisfy your cravings. This is related to #3 above but often times it’s the craving for “sweet” or “salty” that we are trying to satisfy and not always a particular food. 
• Why it works: You fulfill your desire while boosting nutrition.

Examples:

• Swap candy for fresh or dried fruit.
• Craving something salty? Try roasted nuts or air-popped popcorn.

 
9. Lastly and maybe one of the most helpful things I’ve found is to tell myself, “I can have more later.” Above in #5 and #7, I talk about mindset. Often we tend to get wrapped in the old stories we’ve told ourselves about food…let’s begin to work on this idea of “I can have more later” and just see if it helps to be a little more aware when you feel the urge to over-indulge. When you know and allow yourself to “have more later” you lessen the desire to “have it all now!”

This changing of principles around fitting in the foods we love takes TIME…do not give up. Commit to learning through it! 

You got this! 
​With Love & Strength, Missy