Myth: "Everything in Moderation" is Healthy

"I only eat sweets once a day. Everything in moderation, right?"

That’s what Jessica*, a 43-year-old mom of two, told me during her visit. She came in frustrated, despite watching what she ate and walking daily, her A1c had crept into prediabetic territory. Her cholesterol was rising too.

When I asked about her meals, she said she tried to eat “healthy” but liked to have a little treat each night—maybe a few cookies, a bowl of ice cream, or a pastry with coffee. “It’s just a little,” she shrugged. “Moderation.”

Here’s the problem: moderation is one of the most misused words in nutrition.

❌ Why “Moderation” Can Mislead

Food companies love this word. So do influencers and even some health professionals. It sounds balanced. Reasonable. Not restrictive.

But moderation is subjective. What one person calls “a little sugar” might be 1 teaspoon. Another might mean an entire Frappuccino.

And when it comes to ultra-processed foods—desserts, chips, crackers, sugary drinks—moderation often doesn’t work. These foods are engineered to light up the same reward centers in the brain as drugs. Once you start, it’s hard to stop.

🧠 The Science Behind the Craving

Highly processed foods:

• Trigger dopamine surges, reinforcing the desire to eat more
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• Disrupt blood sugar and insulin levels
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• Promote inflammation and gut dysbiosis
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• Are nearly impossible to “moderate” for most people
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So while Jessica believed her once-a-day treat was no big deal, the nightly sugar was quietly fueling insulin resistance, spiking triglycerides, and reinforcing a craving loop that was hard to break.

✅ The Better Approach

Instead of “everything in moderation,” I tell patients:
“Prioritize foods that serve you—and crowd out the ones that don’t.”

That doesn’t mean you can never enjoy dessert. But it does mean:

• Know your triggers. (For some people, one cookie turns into five.)
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• Build meals around protein, healthy fat, fiber, and color.
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• Save indulgences for intentional moments, not daily habits.
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• Don’t let food marketers define your version of “moderation.”
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❤️ Jessica’s Turnaround

We swapped her nightly sweets for Greek yogurt with berries and cinnamon. She began eating protein-forward breakfasts instead of skipping or grabbing a muffin. Within two months, her cravings dropped, her labs improved, and she told me, “I don’t even miss the sugar anymore.”

Ready to stop guessing and start getting answers?

If you’ve been “eating in moderation” but your labs tell a different story, it’s time to take a closer look. Let’s check your blood work, assess your metabolic rate, and create a plan that actually works for your body.

To Your Health,

Amy Loden Tiffany, MD, FACP

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*Pseudonym

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