FOOD RULES THAT YOU CAN TOTALLY BREAK AND STILL BE HEALTHY BY PAVITHRA KB

I am Pavithra Kb a nutritionist at The Kenko Life.

The current ‘nutrition’ world is full of rules: No carbs after 6 PM. Only eat clean. Always count calories.

But the truth is that many of these so-called rules are outdated, oversimplified, or just plain wrong.

As a nutritionist, I’m here to tell you that you can break some food rules and still eat healthfully, joyfully, and sustainably.

Here are 7 food rules you don’t have to follow and what to focus on instead:

Rule 1: “Never eat after 7 PM”

Reality: What matters more is what and how much you eat more than the time.

Eating late at night won’t “make you fat,” unless it causes you to consistently overeat. For many people with busy schedules, a healthy evening meal or snack is perfectly fine and even necessary.

Rule 2: “Carbs are the enemy”

Reality: Carbohydrates are your body’s preferred energy source — especially for your brain and muscles.

The key is quality and quantity. Choose whole carbs like oats, brown rice, sweet potatoes, fruits, and legumes over ultra-processed ones.

Rule 3: “Always eat breakfast”

Reality: Breakfast is important for some, but not mandatory for everyone.

Some people thrive on a structured breakfast, while others feel better with a late start or intermittent fasting. The right answer depends on your hunger cues, lifestyle, and medical needs.

Rule 4: “You must count every calorie”

Reality: Calorie counting can lead to obsessive behaviors and doesn’t reflect nutrient quality.

100 calories of soda and 100 calories of almonds affect your body very differently. Instead of focusing solely on numbers, focus on balance, satiety, and nourishment.

Rule 5: “Detox with juices or cleanses”

Reality: Your body detoxes itself naturally via your liver, kidneys, skin, and lungs.

Juice cleanses are often low in protein and fiber, spike blood sugar, and can leave you feeling depleted. There’s no quick fix for health — and you don’t need one.

Rule 6: “Healthy eating means no treats”

Reality: All-or-nothing mindsets lead to guilt, binges, and burnout.

You can enjoy pizza, chocolate, or ice cream and still be healthy as part of a balanced approach. Emotional satisfaction is a valid part of nutrition.

Rule 7: “You must eat clean 100% of the time”

Reality: “Clean eating” has no formal definition and can often become restrictive or orthorexic.

Health isn’t defined by rigid labels. Flexibility, variety, and sustainability are far more effective in the long run.