The 80/20 Rule: A Sustainable Approach to Nutrition (Yes, Even with Pizza)
Lately, I’ve had a few conversations with clients who seemed genuinely surprised to learn that, as coaches, we don’t survive solely on steamed broccoli and plain rice. Yes, we eat pizza. And tacos. And dessert. Because nutrition isn’t about perfection—it’s about balance.
This is where the 80/20 rule comes in.
What is the 80/20 Rule?
The 80/20 rule is a simple but effective approach to nutrition: 80% of the time, you focus on nutrient-dense, whole food choices. The other 20% allows for flexibility—indulgences, convenience, or just life happening. It’s not a strict formula, but rather a framework that makes long-term consistency much more realistic than rigid dieting.
Why does this work better than trying to eat "perfectly" 100% of the time? Because 100% isn’t possible. (And trying to be that strict usually leads to burnout, cravings, and the inevitable rebound.)
Slack With a Cost: Why Flexibility Works
In a previous article, we talked about "slack with a cost"—the idea that adherence to any habit is easier when there’s built-in flexibility. Real life isn’t ideal or perfect, so your nutrition plan shouldn’t require it to be. If you try to be perfect, the moment life throws a curveball (travel, stress, work schedules, social events), your plan breaks. Instead, 80/20 allows for adaptability while keeping the bigger picture in focus.
Over time, this level of consistency leads to much better long-term results than cycles of strict dieting and inevitable backsliding. This is also why 80/20 eating can actually help maintain a leaner, healthier body year-round, rather than going through endless phases of extreme restriction followed by overeating.
What Does 80/20 Actually Look Like?
It’s easy to think of 80/20 as "8 out of 10 meals need to be healthy," but there’s more nuance. It’s not just about numbers—it’s about quality and practicality:
80% doesn’t mean all homemade meals. It means making nutrient-dense choices most of the time, whether that’s cooking at home, choosing healthier restaurant options, or using meal services.
20% isn’t a binge-fest. It’s about enjoying food without guilt, whether that’s your favorite dessert, a night out with friends, or a spontaneous ice cream stop with your kids.
Balance looks different for everyone. For some, it’s 85/15. For others, it’s 75/25. The key is that it’s a significant improvement from where they started.
When Stricter Guidelines Might Be Necessary
There are cases where more precise adherence is needed—like extreme physique goals, medical conditions, or breaking free from certain unhealthy habits. But for the vast majority of people, an 80/20 (or similar) approach promotes long-term success because it’s sustainable for life—which is what really matters for both your health and longevity.
Need Help Finding Your Balance?
We guide clients through this process all the time, helping them navigate real-world nutrition in a way that feels balanced, not restrictive. If you want to learn more about health coaching and how we can help you implement these principles, reach out to us.
Stay strong, stay balanced, and yes—enjoy the pizza. 🍕
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