Everything in Moderation?

We’ve all heard it at one time or another, uttered by a friend, a grandparent, a celebrity, or even a medical professional. The real interpretation of this phrase is that whatever you do, do it moderately. While this may sound good at first, it doesn’t always actually work well. And even worse, the phrase is often used to justify unhealthy and indulgent behaviors.

Moderation Is Subjective

Moderation is a nebulous concept. What moderation is varies widely from person to person and is influenced by individual preferences, cultural norms, and subjective definitions of excess. Research has shown that people often overestimate “moderate” amounts of food, particularly when they enjoy the food. This means that we often rationalize consuming larger portions of unhealthy foods.

Consider, for example, what a moderate amount of ice cream is. To some, eating a scoop a day is perfectly reasonable and moderate. To others, a whole bowl at the end of the day is justified. And to others, a bowl once a month is enough.

Notice that we didn’t use broccoli as an example? That’s because “moderation” is almost never used to justify snacking on fruits and veggies or other healthy whole foods. When do people pull the moderation card? When they want to consume something they know should be left alone.

Moderation Lacks Rules

While many diets are unsustainable, the fact remains that they do work and help people lose weight. So there must be something about them that makes sense. Put simply, it’s rules. Rules work. You just need to find the rules that make sense for you.

When your dietary lifestyle lacks concrete guidelines, you risk leaving yourself vulnerable to manipulation by food companies, well-meaning friends and family members, and so on.

In contrast, a structured dietary approach with clear rules and guidelines can give you a concrete way to navigate our food-centric and food-obsessed world. By establishing boundaries and strategies, you can resist the allure of unhealthy foods and prioritize nutrition without sacrificing enjoyment.

Examples of Rules

People use all sorts of rules and guidelines, simple restrictions, to help them maintain a better relationship with food and to keep them out of the gray area known as “moderation.” Here just some examples:

Don’t eat after dinner.

Don’t eat between meals.

Only fruits and vegetables for snacks.

Dessert only on Saturday or when at someone’s house.

No soda or juice, only water.

No white sugar in the house.

No eating in the car.

Eat a healthy snack before grocery shopping, going to a movie, and so on.

The only candy I eat is ______.

I don’t eat/drink ______ anymore. It’s as simple as that.

You can be as creative or basic as you desire. The point is to think of rules that make sense to you, that you know you can follow, and then follow them.

What If Someone Says I’m Being Extreme?

That’s their opinion, and you don’t have to agree with it. Besides, what’s extreme about setting a boundary for yourself to help keep yourself healthy? So long as you aren’t trying to force others to live by your personal rules, there should be no problem. Your friends and family will hopefully respect your wishes, especially if you explain to them that your rules and guidelines work for you.

Variety Isn’t Always Better

Should we eat a diverse diet? Yes, but what does that mean? If it means eating a variety of fruits and vegetables, whole grains, lean meats, and so on, then you’re good to go. If it means snacking on processed carbs and meats and drinking soda and milkshakes, then no, you’re not good to go. Studies have shown that those who eat a “variety” of foods are at risk of consuming too many calories versus those who stick to a more monotonous or restrictive diet. And that makes sense. The more types of food you’re willing to eat, the more likely you are to eat more food generally.

Health Is More Than Moderation

Ultimately, the pursuit of good health extends far beyond just being moderate in your eating habits. It requires self-awareness and even a willingness to sometimes challenge what may be considered conventional wisdom. It also requires a better understanding of rules, guidelines, and restrictions in eating habits. Contrary to what some may say, restrictions are often not restrictive. Rather, they can help to free us from the burden of trying to “balance” too many things in our lives. Consider what restrictions, rules, and guidelines can work for you, and then don’t be afraid to follow them boldly!