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The 80/20 (or 90/10) rule is a helpful guideline for creating balance in your food choices. The idea is simple: 80–90% of the time, you choose foods that nourish your body and support your goals. The remaining 10–20% is reserved for treats—foods you enjoy purely for pleasure.
For example, if you eat three meals a day, seven days a week, that’s 21 meals total.
To get the best results, continue tuning into your hunger cues and aim for moderation, even with treats.
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This approach brings flexibility without sacrificing structure. It supports consistency, helps you stay on track, and encourages progress over perfection. It also combats decision fatigue, reduces food guilt, and moves you away from “all-or-nothing” thinking. You deserve to feel good in your body and mind—success lies in finding what works for you.
If you're using calorie counting as your method, you can apply the same principle. For example, if your daily target is 1800 calories, then two days a week you could allow yourself an additional 20%—that's about 360 extra calories on those days.
Instead of labeling foods as “good” or “bad,” consider their nutritional value and how they make you feel. Ask yourself:
When you find yourself asking, “Is this healthy?” try reframing it as, “Compared to what?”
For example, a peanut butter and jelly sandwich is likely more nutritious than chips or cookies, but perhaps less so than spaghetti with spinach and meatballs. The point is: we all need to eat. So most of the time, just aim to make the best choice available in the moment.
Remember, making changes to your nutrition or activity habits is just one season of your life—not a life sentence.
Progress doesn’t come from perfection, but from consistency and self-awareness. The 80/20 (or 90/10) rule is simply a tool to help you create balance, not restriction. You don’t have to overhaul everything overnight and these small, simple shifts add up.
Food isn’t a reward or punishment—it’s fuel to support the life you love. When you approach eating with curiosity and kindness, it becomes easier to make choices that work for you. And when you feel good, everything else gets a little easier too.
CLICK HERE to Get Our 'Fix Your Mood with Food' guide for FREE
Disclaimer: Our content is meant to be informative and to spark curiosity. Blogs from the internet should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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