Why I advocate for imperfect eating and intentional food choices over perfection – eShe

By Dr Kavita Bhatnagar

We often chase perfection in how we eat. Diet culture tells us that success comes from strict rules – eat clean, avoid sugar, exercise daily, never slip up.

But real life isn’t predictable. Plans change, schedules get disrupted, cravings happen. And when we hold ourselves to impossible standards, even the smallest deviation can feel like failure.

As a food scientist, nutritionist, and eating behaviour psychologist, I’ve come to appreciate the power of imperfection in our relationship with food. My book, The Power of Imperfect Eating (Penguin India, INR 499), explores this idea in depth: there is no universal “perfect” way to eat, and striving for one often does more harm than good. Letting go of rigid ideals makes room for flexibility, balance, and, most importantly, progress that lasts.

The illusion of ‘perfect eating’

Many of us pursue an idealised version of eating, believing there is a single correct way to nourish our bodies. But this mindset overlooks three key truths:

     1.   No two people have the same nutritional needs. Genetics, lifestyle, metabolism, and even gut microbiota influence what works for each individual.

     2.   Context matters. Cultural traditions, emotional wellbeing, social events, and daily stressors all shape what and how we eat.

     3.   The food system itself isn’t perfect. Availability, affordability, and convenience affect what’s on our plate, often in ways beyond our control.

Eating isn’t just about biology – it’s about real life. A meal that works for one person today may not be the best choice for them tomorrow. The key is not perfection but adaptability.

How perfectionism keeps us stuck

Striving for perfectionism makes us foster an all-or-nothing mindset. Imagine someone following an overly disciplined routine – eating well, exercising regularly – until they have a slice of cake at a celebration. Suddenly, they feel like they’ve ruined their progress. Instead of treating it as a simple indulgence, they spiral into: “I’ve already messed up, so I might as well eat more today and start fresh tomorrow.”

But progress isn’t about avoiding every indulgence. A flexible mindset says: “I enjoyed that cake, and that’s okay. I’ll still show up for my exercise – not because I want to punish myself for the slip up, but because it makes me feel good.” One choice doesn’t erase everything – what matters is what comes next.

Another way perfection holds us back is by making us wait for ideal conditions. You may think:

   •       “I’ll eat better once I find the perfect diet plan.”

   •       “I’ll exercise when my schedule is less hectic.”

   •       “I’ll focus on my health once things settle down.”

But life rarely offers a perfect starting point. Waiting for ideal conditions delays progress. We don’t need the perfect setup to start making better choices – we just need to begin.

Two types of imperfect eating

We all eat imperfectly, but the difference lies in how we do it.

   •       Mindless imperfect eating happens on autopilot – snacking out of boredom, ordering extra sides just because they’re available or to take advantage of an ongoing deal, or eating without noticing hunger cues.

   •       Intentional imperfect eating involves conscious decisions, even when they aren’t ideal, while staying mindful of balance.

For example, imagine you come home exhausted and order a burger because cooking isn’t an option. In the case of mindless imperfect eating, you’d add fries, cola and dessert out of habit, turning a necessity into indulgence.

But in the case of intentional imperfect eating, you’d acknowledge your fatigue, enjoy the burger, and pair it with a simple homemade salad to add balance.

The key is recognising the “why” behind our choices. Instead of guilt, intentional imperfect eating encourages awareness – meeting the body’s needs without excess or self-judgment.

Why imperfect eating is more sustainable

Strict diets often fail because they demand perfection, leaving no room for the realities of life – work stress, travel, celebrations, or simply changing moods. Imperfect eating, however, allows us to navigate these situations without guilt or frustration.

What makes imperfect eating sustainable isn’t just that it’s easier – it’s that it aligns with how life actually works.

It encourages self-compassion. One meal doesn’t define success or failure. There’s no need for guilt – just awareness and balance.

It builds consistency. Sustainable habits aren’t about rigid discipline; they’re about showing up in a way that works long term. It’s not about always eating perfectly – it’s about coming back to nourishing choices, again and again. Whether it’s choosing a home-cooked meal when possible, incorporating movement into a busy day, or simply pausing before eating out of habit, small choices practised regularly create meaningful change.

Imperfect eating also allows for flexibility. Food is meant to nourish and be enjoyed. Rigid mindsets lead to burnout, but adaptability makes healthy choices feel effortless over time.

When we embrace progress over perfection, eating well becomes something we can sustain – not just for weeks or months, but for a lifetime.

Embracing imperfection and moving forward

Instead of giving up on health goals or lowering standards, imperfect eating helps us make them work in real life. It’s about building a relationship with food that is realistic, flexible and sustainable. It allows us to move forward without guilt. Progress isn’t about perfection. It’s about making the best choices we can, given the circumstances.

This philosophy shifts the focus from guilt to empowerment. Every intentional choice, no matter how small, moves us forward. We don’t have to get everything right but rather show up consistently, make adjustments, and align our actions with wellbeing.

So, let’s embrace the imperfections that make us human. Let’s eat mindfully, yet flexibly. Let’s start today – not perfectly, but intentionally, knowing that real progress isn’t about flawless execution, but about choosing to begin and keep going.

Kavita Bhatnagar, PhD, is the author of The Power of Imperfect Eating (Penguin Random House India). She is an eating behaviour psychologist, food scientist, qualified dietitian and a Harvard alum.