Embracing the 80/20 Approach: Focus on Nourishment, Not Perfection

Our relationship with food directly influences both our physical health and emotional well-being. This is why it’s such an important topic, and why I’m writing about it today. Have you heard of the 80/20 diet approach? In our household, we follow this approach to healthy eating, because let’s be realistic—nobody can eat "perfectly" 100% of the time without their mental and emotional health being impacted. This simple framework encourages us to make healthy food choices most of the time, while also allowing for occasional treats—all without the weight of guilt. Remember, it’s about balance. By doing this, we not only focus on nutrition but also cultivate mindfulness and self-compassion.

Did you know that stress over food choices can create a cycle of guilt or frustration, which ultimately affects your overall well-being? And of course, we don’t want that, right?

In this post, I’ll dive into how the 80/20 approach can help us build a healthier relationship with food while still staying healthy.

Let’s Get into the Basics:

Understanding the 80/20 Approach

The 80/20 diet approach focus on nutrient-dense foods (think organic fruits, green leafy vegetables, whole grains, lean protein, healthy fats, etc.) 80% of the time. The other 20% of your diet (or a few eating occasions) can include less nutrient-dense choices. Keep in mind that it’s easy to overdo it, so keep portions small and be mindful of how much you’re consuming. The 20% is meant to be guilt-free indulgence. Like I said before it’s all about balance, not perfection!

Research shows that flexible eating, like the 80/20 approach, increases the likelihood of long-term success and satisfaction with dietary choices. It’s all about finding balance and not stressing over every meal or snack. This way, we can enjoy our food, feel good about our choices, and maintain a healthy relationship with what we eat.

My daily motto is focus on nourishment, not perfection. In our house, we’ve found a good rhythm where we eat 80% whole, nutrient-dense foods, and the other 20% is spent enjoying a small treat, like homemade muffins or frozen sorbet. On the weekends, we’re more flexible with that 20% and may enjoy a dessert if we go out. This approach works well for kids too, as it helps them learn how to create a balanced lifestyle and makes them more conscious of their food choices. It helps them understand self-care for their bodies, and in the end, it lowers cravings for unhealthy food.

A balanced approach is not about being perfect—it’s about making mindful, nourishing choices and being kind to yourself when you don’t. This mindset prioritizes the nutrients your body needs to thrive, without stressing over every food choice or striving for "perfect" eating.

"Here are a few examples of my go-to healthy options that make up the majority of our meals."

Breakfast Ideas:

• Overnight Oats (glyphosate-free) with chia seeds, almond milk, a scoop of protein powder, and topped with fresh berries.

• Scrambled free-range eggs or organic tofu with spinach, mushrooms, tomatoes, and avocado for healthy fats.

• Smoothie with spinach, banana, berries, almond butter, and flax seeds for fiber and protein.

• Sourdough Toast with mashed avocado, a poached egg, and olive oil.

  
  

2. Lunch Ideas:

• Quinoa Salad with chickpeas, cucumber, tomatoes, olive oil, lemon, and a sprinkle of goat feta cheese for a boost of protein and healthy fats.

• Grilled Chicken or Tofu Wrap with a whole-wheat tortilla, mixed greens, hummus, and shredded veggies like carrots and bell peppers.

• Salmon Bowl with brown rice, avocado, roasted sweet potato, steamed broccoli, and shredded carrots.

• Lentil Soup with a side of whole-grain crackers or a small salad.

  
  

3. Dinner Ideas:

• Grilled Fish (like wild-caught salmon or cod) with roasted veggies (like cauliflower, Brussels sprouts, or carrots) and quinoa or brown rice.

• Chicken Stir-Fry (Organic) with mixed veggies (broccoli, bell peppers, snap peas), liquid aminos, and sesame oil, served over brown rice or cauliflower rice.

• Vegetarian Chili made with beans, tomatoes, peppers, and a side of brown rice.

• Stuffed Bell Peppers with lean organic ground turkey, quinoa, black beans, and a sprinkle of goat cheese.

  
  

4. Snack Ideas:

• Apple or Banana with Almond Butter

• Rice cake with avocado

• Chia Pudding

• Homemade Energy Balls: Blend oats, peanut butter, dates, chia seeds, and dark chocolate chips, then roll into balls for an easy, no-bake snack.

• Veggies with Hummus—carrot sticks, cucumber, and bell peppers with a creamy hummus dip.

• Nuts and Seeds—a small handful of mixed nuts (almonds, walnuts, or pumpkin seeds) for a protein-packed snack.

20% – Occasional Indulgences

These are your favorite treats or less nutrient-dense options, enjoyed in moderation. And remember, there’s always a way to make them a bit healthier without sacrificing flavor or enjoyment.

1. Sweets:

• Dark Chocolate (70% or higher cocoa) for a rich, satisfying treat with antioxidants.

• Fruit Sorbet or Frozen Yogurt—choose one with natural sweeteners and little added sugar.

• Baked Goods—a piece of homemade banana bread, muffin, or a healthy chocolate chip cookie (made with almond flour or oats).

  
  

2. Comfort Foods:

• Pizza—try a cauliflower crust pizza with fresh veggies and lean protein, like chicken or turkey, or enjoy a slice of your favorite pizza from time to time.

• Pasta—whole-grain pasta or zucchini noodles with a light tomato sauce, or indulge in a creamy pasta dish on a special occasion.

• Tacos—use soft corn tortillas with lean beef, chicken, or beans, topped with guacamole, salsa, and a sprinkle of cheese.

  
  

3. Drinks:

• Coffee or Tea—enjoy your favorite morning coffee or an iced matcha latte (maybe with a splash of milk or cream).

• Smoothies—sometimes, a smoothie with a little ice cream or milk chocolate blended in can be a sweet treat without overdoing it.

Helpful Tips to Help You Achieve Greater Wellness:

• Prep Ahead: Having healthy snacks and meals ready to go will make it easier to stick to the 80% while leaving room for flexibility.

• Listen to Your Body: If you’re craving something indulgent, allow yourself to enjoy it—guilt-free. Focus on the big picture, not perfection.

• Practice Mindfulness: Eat slowly and enjoy every bite, whether it's a nutritious meal or a fun treat.

• God made us social beings, so let’s connect while eating. Sharing meals with others not only nourishes our bodies but also strengthens our relationships, fosters conversation, and creates lasting memories. Eating together is a beautiful opportunity to bond and enjoy the company of those we care about.

Remember, we are not perfect. Stressing over your food choices can do more harm than good. Strive for balance, enjoy your food, and practice self-compassion throughout the process!

"After all, no one ever hated their own body, but they feed and care for their body, just as Christ does the church." Ephesians 5:29