Cheat sheet

To date, we don’t have a definitive answer on whether planned cheat meals can improve adherence to overall healthy eating and who it works best for. But if you decide you want to go sideways, here are some best practices:

Set boundaries. Cheat meals are likely a better idea than allotting yourself a “free day” to eat whatever you want. You don’t want your healthy eating days to simply be trying to make up for a full day of going overboard.

Plan ahead. Pencil in a predetermined meal or two each week for treating yourself. This inserts some control and provides something to work toward.

Be true to your indulgences. Choose foods you enjoy and have an urge for. A piece of fruit will probably not satisfy you if you want ice cream. Remember, the purpose can be to feel like you are breaking the rules.

Stay regular. Going too long between cheating could lead to a complete cave-in. So try letting your dietary guard down at least once every seven to 10 days. It can take some trial and error to pinpoint what works best for you.

Less is more. One way to successfully work some cheating into your diet is by adding a small amount of a vice food to an otherwise healthy meal. In a Vanderbilt University study, participants felt just as satisfied with a meal when they ate a mini-portion of something not-so-healthy and filled the rest of their plate with nutritious food as when they indulged solely in a meal of unhealthy fare.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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