How Often Can You Eat the Things You're "Not Supposed to Eat"?

Let’s face it—at some point, we’ve all labeled a food as “bad” or felt guilty for eating something we were “not supposed to.” Maybe it’s fries, dessert, bacon, or chips. The messaging around these foods can be loud and confusing. So, let’s cut through the noise and answer the real question:

How often can you actually eat those foods—and still support your health goals?

First: Where Did the “Bad Food” Narrative Even Come From?

Most of us grow up hearing that certain foods are “bad” or “off-limits.” This kind of black-and-white thinking often stems from diet culture, media hype, or misunderstood nutrition science. But here’s the truth: no single food will make or break your health. It’s the big picture—the patterns over time—that matter most.

What Happens When You Restrict Too Much

Labeling foods as "forbidden" tends to backfire. Here’s why:

• Increased cravings – When we tell ourselves we can’t have something, we often want it more.

• All-or-nothing mindset – One cookie turns into a dozen because we’ve already “messed up,” right?

• Guilt and shame – These emotions have no place in nourishing ourselves.

Instead, giving yourself permission to enjoy all foods—within reason—can actually support a healthier, more sustainable relationship with food.

So, How Often Can You Have the Fries, the Cake, the Cheese Board?

The answer is: it depends on context, not rules.

Here’s a helpful way to think about it:

Everyday Foods vs. Sometimes Foods

• Everyday foods are those that support your health and energy regularly: fruits, vegetables, whole grains, lean proteins, healthy fats.

• Sometimes foods are those that bring you joy or nostalgia but may be less nutrient-dense: dessert, fried foods, processed snacks.

Both can exist in a well-rounded eating pattern.

Use the 80/20 Guideline

Aim for 80% of your meals and snacks to be nutrient-rich, and leave 20% of the time for flexibility. That could mean:

• A scoop of ice cream a few nights a week

• Pizza on a Friday

• That buttery croissant during your weekend coffee run

You’re not "cheating"—you’re being realistic and sustainable.

Bottom Line: Food Freedom > Food Fear

You can enjoy the foods you love and still support your health. In fact, allowing for flexibility makes your eating habits more sustainable, your mindset more positive, and your relationship with food much more joyful.

Let’s stop asking how often we’re “allowed” to eat something—and start trusting ourselves to eat in a way that feels both nourishing and satisfying.

Book a Session

Need help creating an eating pattern that works for your life? Let’s talk. Book a session and learn how to build a realistic, flexible approach to food that doesn’t include guilt or restriction. Book a session with Emily or Lisa!