By April Schetler, MS, RD, FAND, Registered Dietitian, AVP, Community Health Engagement

Diets. Ugh. They’re either too complicated or too restrictive—or both. We’ve all been there: trying to follow a strict diet plan, counting every calorie, cutting out carbs, calculating points, going keto, and ultimately, giving up all the things we actually enjoy. Enter the 80/20 diet rule—a refreshing approach that lets you eat healthy most of the time but still enjoy the occasional treat. No counting, no guilt—just balance. Here's everything you need to know about this nutritional plan:

What is the 80/20 rule for eating?

The 80/20 rule is super simple: you focus on eating healthy foods 80% of the time and allow yourself to indulge in not-so-healthy foods for the remaining 20%. It’s all about striking a balance—getting your body the nutrition it needs while still enjoying your favorite treats without feeling guilty.

What foods are considered “healthy foods” in the 80/20 rule?

When we talk about "healthy foods" in the 80/20 rule, we mean whole, unprocessed foods—think fruits, veggies, lean proteins, whole grains, and healthy fats. These foods provide the nutrients you need to stay energized and feel your best. The idea is to make these your go-to choices for most of your meals.

Will the 80/20 rule help me lose weight?

Yes, it can! If you stick to healthy foods for your 80%, you'll naturally be eating fewer processed foods and extra calories. Plus, the 20% indulgence keeps things realistic, so you're more likely to stick with it long-term. You won’t feel deprived, and you’ll still be able to enjoy the foods you love without sabotaging your goals.

How do I keep the 80/20 balance without counting calories?

That's the beauty of this diet—you don’t need to count every calorie or weigh your food with the 80/20 rule. Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.

Is the 80/20 rule for everyone?

For most people, yes! The 80/20 rule is a great way to find a healthy balance without the stress of extreme dieting. However, if you have specific health needs (like managing diabetes or following a particular eating plan for a fitness goal), this might not be the best fit. But for the average person looking to maintain or improve their health, it’s a pretty simple and effective approach.

For even more nutritional guidance, call 888-847-8823 to make an appointment with a Virtua registered dietitian.