Healthy Eating Doesn’t Have to Be Perfect: Finding a More Balanced Approach to Nutrition

When I first started studying my Bachelor of Health Science, I was in my 20s, and I became a little obsessed with nutrient density.

I started questioning everything I ate. Was it providing enough nutrients? Could I be eating something healthier instead?

I found myself swapping lettuce for spinach, white rice for brown rice and white potato for sweet potato. Purely because I thought everything on my plate needed to provide as much nutritional value as possible.

But the funny thing? I actually really enjoyed lettuce, white rice and potato.

It took me years to realise that this rigid approach was leaving me with very little freedom in what I ate. I was missing out on foods I enjoyed because I had decided they weren’t “healthy” enough.

And it’s something I think about a lot when it comes to nutrition.

Healthy eating doesn’t have to be perfect

With so much nutrition information available to us, it’s easy to feel like we’re constantly doing something wrong.

There always seems to be a new diet, food rule or health trend telling us what we should or shouldn’t eat. From keto and carnivore to low-carbohydrate diets, some approaches can be helpful in specific circumstances, but I think it’s easy to lose sight of the bigger picture.

For me, the goal is to find a way of eating that nourishes our bodies, supports our health over time and still allows us to enjoy life.

Eating well isn’t about making every meal perfect. It’s about how we nourish ourselves over time.

What does a balanced diet actually look like?

A balanced diet doesn't need to be complicated, expensive or filled with so-called superfoods.

The foundations are often much simpler than we’re led to believe. Eating a variety of foods, including vegetables, fruit, wholegrains, protein sources and healthy fats, helps us obtain the nutrients our bodies need.

In everyday life, this might look like:

• Including a source of protein at meals, whether from plant-based foods, animal-based foods or a combination of both.

• Eating a variety of vegetables and fruit across the week.

• Including fibre-rich foods such as wholegrains, legumes, nuts, seeds, vegetables and fruit.

• Choosing foods you enjoy and that help you feel satisfied.

• Finding meals and routines that fit your budget, schedule and family life.

  
  

These habits can provide a helpful foundation without requiring you to scrutinise every ingredient or make every meal from scratch.

My approach to the 80/20 rule

These days, I take a much more flexible approach to eating. You could think of it as an 80/20 approach, although I don't measure it too literally.

Most of the time, I focus on eating a balanced variety of foods. That might mean preparing a meal at home, including vegetables with dinner or making sure I'm eating enough protein.

But I also leave plenty of room for the foods and experiences that make life enjoyable.

That might mean going out for dinner with friends, enjoying a birthday cake, ordering takeaway after a busy day or having the occasional glass of wine.

I don't feel the need to compensate for these choices or make up for them with a particularly “healthy” meal the following day.

Because a healthy relationship with food means being able to enjoy what you eat, too.

The 80/20 approach isn't a strict rule or a formula you need to follow perfectly. If counting or categorising your food makes eating feel more stressful, you don't need to do it. It's simply one way of thinking about flexibility and balance.

When healthy eating becomes too restrictive

Restriction can come in many forms. Sometimes it's obvious, such as cutting out entire food groups without a medical reason. Other times, it's more subtle.

It might be feeling guilty about eating white rice instead of brown rice, believing that every meal needs to be nutrient-dense, or avoiding foods you enjoy because they don't fit your definition of healthy.

Over time, these rules can make eating feel unnecessarily complicated.

Of course, there are circumstances where dietary changes are appropriate. Certain medical conditions, food allergies and intolerances may require specific adjustments, ideally with guidance from an appropriately qualified health professional.

But for many people, eating well doesn't need to mean following a long list of rules.

Sometimes, the more helpful question isn't “How can I make this meal healthier?” but “What would help me nourish myself while still enjoying my food?”

You don't have to get everything right

I think this goes beyond nutrition, too.

As parents, and particularly as mums, we can put so much pressure on ourselves to do everything well. We want to eat well, look after our families, keep on top of the housework, stay active and somehow find time for ourselves.

It can feel as though we're constantly falling short of an ideal that was never realistic in the first place.

But life isn't about being perfect 100% of the time. Sometimes, good enough really is enough.

A good enough mum.

A good enough partner.

Good enough at meal preparation.

Good enough at looking after yourself.

And that last one is worth remembering. Looking after yourself doesn't have to mean doing everything perfectly, either.

Some days, a home-cooked meal with plenty of vegetables might be realistic. Other days, it's a quick meal that gets everyone fed. Both can have a place in a balanced lifestyle.

How to make healthy eating feel easier

If you've been feeling overwhelmed by nutrition advice, here are a few simple reminders:

• Start with the basics. Focus on eating enough, including a variety of foods and building meals that satisfy you.

• Add rather than always subtract. Instead of focusing on foods to eliminate, consider what you could add to support your nutritional needs.

• Choose convenience when you need it. Frozen vegetables, tinned legumes, pre-prepared ingredients and easy meals can all be part of a nutritious diet.

• Make room for enjoyment. Eat foods you genuinely like, even if they aren't the most nutrient-dense option.

• Let go of the need to compensate. You don't need to earn your food or make up for enjoying a meal out.

• Find an approach that works for you. Your nutritional needs, preferences, budget and circumstances are unique to you.

And sometimes? Eat the lettuce simply because you like it!

A final reminder

You don't need to optimise every meal, buy every superfood or follow the latest nutrition trend to look after your health.

Food provides us with so much more than nutrients. It brings enjoyment, connection, comfort and a way to share time with the people we love.

My approach to nutrition is about finding ways to support your health that are realistic, enjoyable and sustainable for you.

Because looking after yourself shouldn't become another thing on your to-do list that leaves you feeling like you're not doing enough.

If you're looking for individualised support with your nutrition, digestive health or women's health, I work with women, children and families in Kiama and online.

Book a naturopathy consultation or arrange a free 10-minute discovery call to see whether we're a good fit.

Melissa Poczwa is a degree-qualified naturopath (BHSc) supporting women, children and families in Kiama and via online consultations.