I’ve written several articles in the last six months about eating healthy. When pressed to define “eating healthy,” many options come to mind. The Mediterranean Diet is healthy. Plant-based diets are healthy. Most foods if eaten in moderation can be part of a healthy diet.

We all bring certain attitudes about food to the table when we eat. Food can be associated with comfort, family, friends, community, status, guilt, or even punishment. Cooking someone’s favorite meal or favorite dessert can be a way of showing how much we love them. In turn, eating a large helping of our favorite food can be a way of showing how much we love and appreciate the person who made it.

I’m not a fan of cheat days because most of us tend to cheat the whole day or eat something so incredibly decadent we blow a week’s worth of healthy eating. Instead of thinking of food as cheats or rewards, we need to think of food as fuel for our bodies. It’s okay to enjoy the fuel that sustains you. In fact, you should enjoy what you eat.

Moderation seems to be the magic word. Yes, you can have the occasional serving of French fries if they are cooked in vegetable oil and you don’t eat your weight’s worth. You can have the occasional scoop of ice cream or piece of pie if you plan your meals.

Giving yourself permission to enjoy food can help you avoid binge eating. Learning the caloric and nutritional values of what you eat can help you make smart choices about what to eat to fuel your body.