Balancing Healthy and Unhealthy Foods: How to Find the Sweet Spot Without Going Crazy
Lets be real for a second…Food is life! It’s there in times of celebration, comfort and even just for convenience. The issue most of us face isn’t that we occasionally eat a slice of pizza or a candy bar now and then, it’s that we don’t realize exactly how much we’re consuming or what’s actually even in it. That “cheat meal” may end up becoming a “cheat day” and before you know it, you’re elbow-deep in nachos wondering why the scale hasn’t gone down, or even worse…gone up!
Here’s the good news though; you don’t have to swear off your favorite foods to stay on track. That’s one of the core things I offer in my training programs. The key to staying on track is balance. And in this week’s issue, we’re going to dive into how you can enjoy the foods you love while making progress toward your fitness goals.
The Real Issue: Unconscious Overeating
There’s no shame here, we’ve all been there. You’re watching Netflix, smashing a family sized bag of Doritos. Before you’re half-way through the movie, the bag is empty and you start to feel bad because you ate the “bad stuff”. But here’s the thing, it’s not that the chips were bad, but that you didn’t account for how much you were eating.
Most of the unhealthy foods we eat are calorie-dense and light on the nutrients. This means that they pack a lot of calories in a small portion without any nutritional value. Without being mindful of this, it’s very easy to blow through your calorie budget for the day, sometimes even if we add exercise in the mix. So how do we tackle this problem?
Step 1: Know What’s in Your Food
Here’s a hard truth: What doesn’t get tracked can’t be improved upon. In order to take control and actively work towards your health and fitness goals, you have to track your food. You can start this by familiarizing yourself with the nutritional content of your favorite foods. For example, I know that there are about 357 calories in a McDonalds McChicken. Courtesy of MyFitnessPal. You can use apps like this and Loseit to log your meals and snacks. And I know, it seems tedious and it can be a chore at first. But even a week of tracking your foods can open up your eyes to what you’re putting in your body, and show you how your choices compound to get you where you are or where you want to be.
That being said, don’t JUST track calories— look at protein, carbohydrate and fat content as well. Knowing your macros will give you a clearer picture of how your diet and your goals are intertwined, whether it’s weight loss, muscle gain or just better health. If you haven’t read my take on macronutrients, it’s a good supplemental read to this article and can be found here: Macronutrient Guide
Step 2: Embrace the 80/20 Rule
As the title suggests, you don’t need to be perfect to make progress. You may have... or have not heard of the 80/20 rule, but it’s a simple guideline that suggests that you should aim to get 80% of your calories from NUTRIENT-dense, whole foods (lean proteins, fruits, veggies and whole grains) and leave 20% for treats and things like that.
To make it make sense, I’m going to put real numbers to it so you can apply it to yourself as well. Maintenance calories for me is around 2550 calories. So 80% of my calories (2040) should come from whole foods and 20% (510) is mine to play with. This is how I get away with eating that McChicken from earlier. By budgeting your calories in this way you can make very real progress while still enjoying foods you love. To see your own calorie needs, here’s a link to a free calorie calculator: Free Calorie Calculator
Step 3: Be Flexible, not Rigid
When it comes down to strict diets, lets face it, it can feel like a punishment. Forcing yourself to be on a rigid diet and eat foods that you don’t like so that you can hit some arbitrary number on the scale is no way to live. It also implies that your “diet” is a temporary thing. If you ask me, a diet should be looked at as a way of life in terms of what you eat. It makes things so much more sustainable. So by being flexible you can give yourself the freedom to indulge in your favorite foods…as long as you adhere to the first 2 steps, and your food choices meet your calorie and macro goals.
Here’s how you can make this work for you:
Plan your meals ahead of time: If you know you’re going out to get burgers later, make adjustments to your before and after meals to balance things out. Maybe a lighter breakfast or avoiding the extra stuff like fries… More on that here: 10 Ways to Easily Reduce Calorie Intake
Portion Control: Love pasta? Yeah me too. But instead of eyeballing it, try measuring out a serving. Consider pairing it with a protein as well as some veggies to stay fuller longer.
Prioritize Protein: Here’s why protein is king; 1. It’s filling. 2. It supports muscle growth. 3. It burns more calories to digest due to the thermic effect of food.
Step 4: Mindful Eating
In todays go go go way of life, how often do you find yourself eating without really tasting your food? It’s ok to slow down and savor every bite. When we’re mindful about our eating, that is, being aware of yourself in the present, we can better recognize when we’re full so we’re less likely to overeat.
Next time you go for a snack, try sitting down and eating it slowly, and enjoy every bit of it guilt-free. You’d be surprised how satisfied even a single piece of chocolate can be when you’re actually present in the moment.
Step 5: Don’t Sweat the Small Stuff
The last thing I want you to remember is this. One “bad” meal won’t ruin your progress, just like one salad won’t make you fit. Consistency matters more than perfection. When you slip up, and you will from time to time…don’t beat yourself up! Just get back on track with your next meal.
Final Thoughts
Balancing healthy and unhealthy foods is all about awareness and moderation. Track your food, plan your indulgences, and keep things flexible. Dieting doesn’t have to feel like a chore, and it certainly shouldn’t make you dread mealtime.
If you’re looking for more tips on staying balanced while crushing your fitness goals, check out my other posts or follow me on social media for daily inspiration. Remember, it’s not about being perfect—it’s about making progress one bite at a time.
What’s your go-to indulgence, and how do you fit it into your routine? Let me know in the comments or tag me on Instagram in your next food post—I’d love to see how you’re finding your balance!
