We’ve all heard that any food can fit into a healthy lifestyle if you eat it “in moderation.” But what does that mean? Let’s say you decide to eat pizza in moderation—two slices, once a week. You like steak, too, so you have that once a week as well. It’s a nice day, so you take the family out for ice cream—after all, it’s okay in moderation. It doesn’t take long before all of these treats “in moderation” have added way too many calories to your diet.

The best rule of thumb is to choose the healthy foods first. Have fruits and vegetables, whole grains, legumes, lean meats (including fish and poultry without the skin), low-fat dairy products, and small amounts of monounsaturated fats (from olive and canola oils, avocados, and nuts). Then, see how much room you have left in your calorie budget for high-calorie, low-nutrient treats. You will probably find that you can have one or two treats per week—that may mean choosing steak one week, and pizza plus a scoop of ice cream the next, but not all three in a given week.

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