Nutrition is not black and white- it can feel complex and even overwhelming. Eating the things we love often comes with a side of guilt or a glass of regret. If we are told to “eat healthy,” what about the things that bring us joy- like our grandmother’s cookies? Wouldn’t it be wonderful to enjoy those foods and leave the guilt behind? Uh, yes. Let’s explore the 80/20 tool. Side note, I’m not a fan of rules, so think of this as a tool to help navigate your healthy lifestyle, if it fits.
What is it and What Does it Mean?
The 80/20 tool means eating nutrient-dense foods about 80% of the time—whole grains, fruits, vegetables, lean proteins, and other foods that fuel your body. The other 20% leaves space for the fun stuff that brings you joy: foods higher in sugar, fat, or refined carbs, think cookies, pizza, chips, or even a glass of vino. The idea is balance, not restriction. Restrictive diets rarely work long-term; they often backfire, leading to cravings, overeating, and (of course) guilt or a bellyache.
My Advice & Things to Consider
I know telling someone to “just relax” rarely helps…but relax- it doesn’t have to be perfect. There is no such thing as a perfect diet. The 80/20 approach may be helpful for many, but some people may do better with more structure—individuals managing diabetes, for example. It’s always a good idea to talk with your doctor or a registered dietitian before making changes to your eating pattern.
I want to emphasize there’s a lot of research suggesting that restrictive diets don’t work and can even create more negative outcomes than positive ones. This article from Ohio State University does a great job explaining why restriction hardly ever works.
Math isn’t my best subject, but when it comes to nutrition, I’m a fan of adding rather than subtracting. Instead of focusing on what to cut out, think about what you can add in. For example, when you’re having a treat, try pairing it with some protein or fiber—like chocolate with almonds or chips alongside hummus. That way you’re still enjoying the foods you love while boosting satiety and nutrition at the same time.
My 20%, What’s Yours?
I’d love to know what your favorite 20% treats are! Let’s celebrate these delicious foods instead of fearing them. Popcorn is my all-time favorite snack—it’s a whole grain and provides fiber, so it’s debatable whether it belongs in the 80% or the 20% category. I also love a fresh cannoli or a homemade cookie (even better if it’s made with browned butter!).
Follow me on Instagram at @outdoorRD and let me know what your favorite 20% foods are!
Wishing you wellness,
Anna Carne, Dietetics Student
Eastern Michigan University
