A dietitian shares how the '80/20 rule' helps her eat enough protein, fiber - and pastries

"80% of her meals are devoted to whole foods, usually cooked at home (or store-bought replicas of something she would make, like a salad). Cooking most of her meals allows her to control the amount of fat, salt, and sugar that goes into them, as well as swap ultra-processed ingredients for fresh fruits and vegetables. "One thing I like to tell people is if you're starting from zero with healthy habits, just cooking for yourself more is an amazing place to start," she said."

""I roughly follow an 80/20 approach, and I think that tends to work well for most people," she said. However, she believes the "all-or-nothing" approach to eating whole foods can be too restrictive for many people, including herself. "The other 20% is more indulgent meals out: ice cream on the beach,a side of chips here and there, a cocktail with friends," she said. "Things that are part of feeding the soul.""

Maddie Pasquariello follows an 80/20 approach to eating: 80% whole-food, mostly home-cooked, plant-focused meals and 20% indulgent treats like desserts, decadent dinners, and cocktails. Cooking most meals enables control over fat, salt, and sugar and allows swapping ultra-processed ingredients for fresh fruits and vegetables. Cooking more is recommended as an accessible first step for building healthy habits. The 20% of intake includes indulgent meals out and social treats that feed the soul. Pasquariello maintains a very active lifestyle and prioritizes daily protein and fiber, starting mornings with quick pre-workout fuel and high-protein breakfasts.

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