Eat What You Want and Love: Permission to Enjoy Food Without Guilt
Eat What You Want and Love: Permission to Enjoy Food Without Guilt
People are often skeptical when I tell them they can eat what they want. Years of diet culture have conditioned many of us to think of foods as “good” or “bad,” leaving little room for enjoyment without guilt.
But here’s the truth: You can eat what you love, savor it, and maintain a balanced, healthy lifestyle.
I want to dispel some common misconceptions and barriers that discourage people from fully enjoying their favorite foods, especially during the holiday season.
You Don’t Need to Modify Every Recipe
When baking or cooking, recipes do not always need to be adjusted to make them “healthier.” I know I gave some tips in my last post about cookies for healthier swaps, but I rarely do those because I don’t eat cookies regularly. So, if this is an occasional treat for you, I encourage you to consider the following:
Sugar and Fat: These ingredients are essential ingredients in recipes. Sugar doesn’t just sweeten; it impacts texture and structure in baking. Fat adds moisture and flavor. Reducing these can sometimes result in a disappointing final product.
Shortening or Butter? While some may prefer alternatives to shortening, even that’s okay in moderation. A well-balanced diet can accommodate the occasional indulgence.
Low-Fat Options: Not necessary. Foods like salmon are high in healthy fats. Dietary fat isn’t the enemy; quality and moderation are what matter.
No Need to Avoid Certain Foods, Unless…
Sugar: Unless you have a medical condition like diabetes that requires monitoring sugar intake, there’s no reason to avoid it altogether.
Alcohol: Enjoy your favorite wine, beer, or cocktail—responsibly, of course.
Treats: Whether it’s fudge, sugar cookies, or eggnog, no single food or meal will ruin your overall health.
Ask Yourself Key Questions
Instead of restricting, reflect on your eating habits:
How often am I eating this?
How much am I eating?
Is my overall diet balanced and nutritious?
Why do I think certain foods are “bad” or “off-limits”?
Am I listening to outside sources or my own body’s needs?
Permission to Enjoy Without Guilt
You can—and should—enjoy the foods you love. Here’s how to do it mindfully:
Be Present: Savor each bite. Eating mindfully enhances satisfaction and can help prevent overeating.
Portion Control Matters: Having one or two cookies is fine. Eating a dozen in one sitting? Likely not. Balance is key.
Recognize Triggers: If there’s a food you find hard to control yourself around, consider not keeping it at home. Enjoy it occasionally, without guilt.
Balance, Not Exclusion: Indulging in your favorites doesn’t mean neglecting the foods that nourish your body.
The Bigger Picture
One meal, one treat, or one holiday event won’t define your health. What matters is your overall eating pattern – year-round! If most of your meals are nutrient-rich and balanced, there’s plenty of room to enjoy “indulgent” foods.
And let’s stop associating food with morality. Eating a cookie doesn’t make you “bad,” and skipping dessert doesn’t make you “good.” Food is food. Enjoy it.
A Few Final Notes
If you’re avoiding certain foods because of an allergy, intolerance, or medical reason, that’s completely valid. But if the avoidance stems from fear or misinformation, it might be time to rethink those beliefs.
Remember, you’re not two years old—you can manage your food choices with mindfulness and balance. Permit yourself to eat what you love. And do it without guilt.
Enjoy the fudge, sip the eggnog, and don’t skip the hot cocoa with whipped cream. Life is meant to be lived—food is part of that joy.
“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!” ― Hunter S. Thompson, The Proud Highway: Saga of a Desperate Southern Gentleman, 1955-1967
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on November 29, 2022, and is updated here.
