We have been working hard with eating more fruits and vegetables, learning about food labels and portion sizes. But every so often the craving for a cookie or a piece of candy comes your way. You may feel that you can never have these indulgences again. The good news is if you are craving a piece of cake, you can eat one. It is not sustainable or realistic to think that you can never have sweets. Deprivation never works, but including all foods does.
The way to counter deprivation but still practice healthy eating habits is by using the 90/10 rule. This means that 90 percent of the time you eat healthy foods such as fruits, vegetables, whole grain and lean meats in the prescribed portions. The remaining 10 percent you can eat sweets and other high fat favorite foods. The best time to use your 10 percent is during the holidays, parties and other special occasions—and those times you crave your favorite cookie. During these times be aware of portions—this is not a food fest. Avoid eating until you are stuffed; you will not enjoy eating these foods and may end up feeling guilty for eating so much.
The other 90 percent of your everyday life will be filled with healthy food choices. Consistency is the key. Eating these healthy foods for life will keep you feeling great and stave off diseases such as heart disease and diabetes. Staying in this ratio will help ensure that you are eating healthy foods for most of your life but you are still able to enjoy your favorite foods.
Healthy Action Step: Make a list of your all time favorite foods. Have you eliminated these foods from your diet? If so, work on incorporating them into your healthy eating plan.
