Why I don’t say “Everything in Moderation” as a nutritionist

“Everything in moderation” is a phrase I hear so often. It sounds balanced, non-restrictive, and reasonable. However, as a nutritionist, I don’t use it, and I think we should put it to rest.

Here’s why.

1. Some things deserve more than “moderation”

If we ate everything in moderation, that would mean including foods that we know are nutritious. But the problem is that there are certain things your body thrives on, and moderation isn’t nearly enough.

Take fibre, for example. Fibre supports digestion, hormone balance, blood sugar stability, and long-term heart health. Yet in New Zealand, only about 38% of women and 27% of men eat the recommended daily amount of fruit and vegetables—our primary source of fibre. That means the majority of people are eating well under one of the most essential nutrients for wellbeing.

In that context, “moderation” isn’t helpful. It actually downplays the importance of eating abundantly from certain food groups. For many people, a much better goal would be: how can I get more fibre-rich foods into my day, consistently?

2. It clashes with intuitive eating

Intuitive Eating is a compassionate, evidence-based approach to food that helps people rebuild trust in their bodies and move away from diet culture. One of its principles is “Make peace with food”, and “everything in moderation” can sometimes disguise lingering restriction.

Moderation can easily become a new set of rules:

“I can have cake, but just one slice.”

“I’ll eat chocolate, but only on weekends.”

That’s not food freedom—that’s rationing. And it keeps people stuck in the restrict-then-lose-control cycle. Intuitive eating encourages tuning in to your hunger, fullness, satisfaction, and personal preferences, rather than applying a vague limit that someone else has decided for you.

3. It’s not just about food

This mindset of "moderation" often gets extended to other pillars of health, like sleep and movement, and again, it doesn't quite fit.

Would I tell someone to get a “moderate” amount of sleep? Of course not. We know that most adults need around 7–9 hours per night for optimal function, and regularly skimping on that has real health consequences.

The same goes for movement. We move because it improves mood, supports bone health, strengthens our hearts, helps manage stress, supports the immune system, and much more. Moderate activity might be a good starting point, but the goal is to move in ways that feel good and support vitality, not to keep it in some vague middle zone.

What to aim for instead

Instead of chasing moderation, try asking:

• What foods help me feel nourished, energised, and satisfied?

• Where can I add more variety, colour, and fibre to my meals?

• How can I support my sleep and movement in ways that feel sustainable and effective?

• Am I listening to my body, or following a rule someone has made up?

In the end, nutrition isn’t about doing everything “just right” or staying in the middle of an imaginary scale. It’s about supporting your body with enough of what it needs, and sometimes that means more, not less.

And sometimes, it's okay for things to be deliciously immoderate.