Cheat Meals: Can they be part of a healthy lifestyle?

Danielle Boudreau, Registered Dietitian

Can you imagine a world without chocolate? I certainly can’t.  Should I feel guilty every time I eat it, especially if it’s not on a “cheat day”? Absolutely not.
 
The Problem With Cheat Meals
Honestly, I don’t have a problem with cheat meals.  I have a problem with the term “cheat meal”.  As I’m sure many of you have learned throughout your life, cheating is bad.  If you cheat on a test at school, punishments can range from detention to expulsion.  If you cheat in sports, you can be disqualified.  For most of us, doing something “bad” elicits feelings of guilt.  Using the term “cheat meal” implies that your meal is bad and may make you feel guilty for eating it.  I am a firm believer that food should be enjoyed. If food is meant to be enjoyed, why do we attach a word with such a negative connotation to it?

Now don’t get me wrong, I’m not telling you to indulge in your favourite sweets or greasy/salty foods regularly.  But I am telling you that there is space for these items in a healthy, balanced diet - and you should not feel guilty about it. 

A healthy lifestyle is more than just physical health.  In fact, there are 7 dimensions of wellness that contribute to an overall healthy lifestyle: 

1. Physical Wellness: The ability to perform daily activities with minimal fatigue by adopting healthy habits such as exercising and following a balanced diet.
2. Social Wellness: The ability to form positive, lasting relationships with others.
3. Emotional Wellness: The ability to acknowledge and cope with the emotions that we face such as happiness, anger, stress, sadness, etc.
4. Spiritual Wellness: The ability to identify your personal values and live in accordance with them.  Additionally, the ability to identify your purpose.
5. Environmental Wellness: The ability to acknowledge the impact of our behaviours on the environment and make positive choices regarding air, land, and water quality. 
6. Occupational Wellness: The ability to strike work-life balance while enjoying your career.
7. Intellectual Wellness: The ability to participate in continuous learning, including learning new skills, concepts, etc. 

​We often think about physical health when we think about food.  However, food plays a role in multiple areas of our health.  Will cake contribute to improving physical health? No. However, having some cake while celebrating a friend’s birthday can contribute to your social health. 

Some people follow the 80/20 rule where 80% of the time they eat healthy, and 20% of the time they choose foods that are considered less healthy.  However, this is just a guideline and you will find what works best for you.  Maybe you are more comfortable with a 90/10 split, or maybe you would prefer 70/30.  Regardless, it is important to remember that taking care of your social and emotional health is arguably just as important as your physical health.

So, to answer our original question, the term “cheat meal” doesn’t have a place in a healthy lifestyle, but the foods typically eaten during “cheat meals” can definitely have a place if eaten in moderation.    

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