Why ‘Everything in Moderation’ is Terrible Advice
Why ‘Everything in Moderation’ is Terrible Advice
“Everything in moderation.” It’s one of the most common pieces of nutrition advice out there. I say it often. On the surface, it seems like solid guidance—don’t deprive yourself, but don’t overdo it. But what does moderation actually mean?
That’s where this advice starts to fall apart. Moderation is vague, highly individual, and often misinterpreted in ways that don’t actually support a healthy lifestyle. So I want to explain why “everything in moderation” isn’t as helpful as it sounds—and what a better approach looks like.
What Does “Moderation” Even Mean?
In the dictionary definition, moderation means “avoiding excess or extremes.” But that’s still subjective.
One person’s idea of moderation might be a soda once a week, while another person might think three sodas a day is still “moderate.” Someone who rarely eats dessert might view having a cookie daily as excessive, while another person might see it as entirely reasonable.
This subjectivity makes moderation tricky. It depends on the individual’s overall diet, activity level, health goals, and personal preferences. Without a clear definition, “everything in moderation” becomes open to interpretation—sometimes in ways that aren’t actually beneficial.
Moderation in Context: Real-Life Examples
Let’s put this into perspective with a few examples:
1. Soda and Sweetened Drinks
If I tell someone, “You can still have Coke in moderation,” what does that mean?
For one person, that could be one 12-ounce can a week as an occasional treat.
For another, it might mean one can (or 20-ounce bottle) a day, which adds up to seven a week—a significant sugar intake.
For someone else, it could be one per month because they don’t drink soda regularly.
None of these are necessarily “wrong,” but they have very different impacts on health depending on a person’s diet and lifestyle.
2. Eating Out
“You can go out to eat—in moderation.” Again, what does that mean?
Someone who eats out daily might think cutting back to four times a week is moderate.
Another person who rarely eats out might view twice a month as their version of moderation.
A person who regularly chooses balanced meals might be fine eating out a few times a week, while someone who consistently orders deep-fried foods and oversized portions might need a different definition.
3. Treats and Sweets
A person with an overall well-balanced diet who eats plenty of fruits, vegetables, fiber, and protein might enjoy a small daily treat without affecting their health.
On the other hand, someone who regularly consumes ultra-processed foods and lacks key nutrients might need to rethink how often they’re indulging.
4. Exercise and Eating Habits
What about an active individual who runs 6 miles, four times a week but eats primarily fast food? Does that mean they can eat anything in moderation?
Not necessarily. While they may be burning calories, they still need nutrient-dense foods to fuel their body properly. Exercise alone doesn’t cancel out a nutrient-poor diet.
A Better Approach to Moderation
Instead of saying “everything in moderation,” here’s a better way to think about it:
Consider Your Overall Diet – What does the big picture look like? One cookie a day is fine if the rest of your diet is nutrient-dense. But if processed foods make up most of your intake, even “moderate” amounts may be too much.
Be Specific – Instead of vague advice, set clearer guidelines. For example, “I’ll have soda once a week” or “I’ll eat out twice a month” gives you a defined plan.
Balance Enjoyment with Health – You don’t have to eliminate foods you love but think about how often and how much. If a habit is daily and excessive, consider cutting back instead of assuming it fits under “moderation.”
Listen to Your Body – If you feel sluggish, experience digestive discomfort, or notice other negative effects after eating certain foods, reconsider how they fit into your routine—even if it’s just in “moderation.”
Bottom Line
Moderation isn’t a bad concept, but it’s too vague to be helpful without context. Instead of blindly following “everything in moderation,” take a personalized approach that considers your lifestyle, health goals, and individual needs.
Because in reality, moderation is different for everyone. And when it comes to nutrition, specificity and balance are key to long-term success.
Consider: What does moderation mean to you?
