How many treats can I have per week?

December 17, 2025 •

3 min read

According to the World Health Organization, limiting free sugars to less than 10% of total energy intake provides health benefits. While enjoying a treat now and then is a normal part of life, understanding how many treats can I have per week is crucial for maintaining a healthy lifestyle without feeling deprived.

Quick Summary

Guidance on weekly treat consumption suggests a balanced approach, often following a mindful eating pattern rather than a strict number. It highlights the importance of portion size, frequency, and overall diet quality in managing treats effectively for long-term health and weight goals.

Key Points

Embrace the 80/20 Rule: Prioritize healthy eating 80% of the time and reserve 20% for treats to maintain balance and avoid deprivation.
Practice Mindful Eating: Slow down and savor your treats to increase satisfaction and prevent overconsumption. This makes smaller portions feel more enjoyable.
Tailor Treat Frequency to Your Goals: Individuals aiming for weight loss may need to limit treats to 1-2 times per week, while those maintaining weight might manage a small treat most days.
Swap Mindless Snacking for Healthy Alternatives: Keep wholesome options like fruit or nuts accessible to combat mindless eating and reduce cravings for hyper-palatable foods.
Manage Cravings with Water and Routine: Stay hydrated and maintain consistent meal times to prevent extreme hunger that triggers impulsive treat consumption.
Recognize the Risks of Over-Indulgence: Excessive consumption of processed treats contributes to health problems like weight gain, diabetes, and heart disease, emphasizing the importance of moderation.
Use Environmental Cues: Keep unhealthy treats out of sight and use strategies like brushing your teeth after a meal to signal that eating is done.

Finding the Sweet Spot: A Balanced Approach to Treats

Navigating the world of treats can be a challenge. While it is tempting to think of treats in terms of a strict number per week, the reality is more nuanced. Nutrition experts suggest focusing on overall diet quality and moderation rather than rigid rules. This approach promotes a healthier, more sustainable relationship with food.

The 80/20 Rule: A Flexible Framework

A popular and practical guideline for managing treats is the 80/20 rule. This principle involves eating healthy, whole foods 80% of the time, and allowing for less nutritious, indulgent foods during the remaining 20%. This method allows for flexibility and enjoyment without guilt, making it easier to stick to long-term health goals. For someone eating three meals a day for a week (21 meals), this could translate to enjoying a treat or two during a couple of those meals. For example, a small dessert after dinner once or twice a week fits comfortably within this flexible framework.

Mindful Indulgence: Quality Over Quantity

Beyond numerical limits, the way you consume treats is significant. Mindful eating is a powerful tool to prevent overindulgence. Instead of mindlessly snacking, focus on truly savoring your treat. This involves paying attention to the taste, texture, and smell. Mindful consumption can increase satisfaction and help you feel content with a smaller portion, reducing the likelihood of a binge. Making treats a special, occasional event rather than a default behavior also helps to reset habits and increase appreciation.

Understanding Your Treat Budget

While the 80/20 rule is a great starting point, different health goals require different approaches. For those aiming for weight loss, limiting treats to once or twice a week may be necessary to stay within a calorie deficit. For weight maintenance, a slightly more lenient approach, perhaps one small treat daily, might be appropriate. The key is to allocate calories responsibly within your overall daily energy goal.

Strategies for Reducing Cravings

If you find yourself constantly reaching for treats, several strategies can help curb cravings:

Stay Hydrated: Your body can confuse thirst with hunger. Drinking a glass of water when a craving hits can help determine if you are truly hungry or just dehydrated.
Keep Unhealthy Foods Out of Sight: The principle of "out of sight, out of mind" is powerful. Stocking your pantry with healthy alternatives and keeping tempting treats hidden or out of the house can reduce impulse eating.
Plan Consistent Meals: Regular, balanced meals and snacks prevent extreme hunger and low blood sugar, which can trigger intense cravings for quick-fix sugary foods.
Brush Your Teeth: Brushing your teeth after a meal can signal to your brain that eating time is over. The minty flavor also makes most foods taste less appealing.

Healthy Alternatives vs. Indulgent Treats


Feature	Healthy Alternatives (e.g., fruit, nuts)	Indulgent Treats (e.g., candy, pastries)
Nutritional Profile	Rich in vitamins, minerals, fiber, and healthy fats.	High in added sugar, saturated fat, and low in nutrients.
Satiety	Fiber and protein help you feel full and satisfied for longer.	Often lead to sugar crashes and increased hunger later.
Energy Release	Provides a steady release of energy without blood sugar spikes.	Causes rapid spikes and crashes in blood sugar, affecting mood and energy.
Dental Health	Generally better for teeth, especially if fibrous.	High risk of contributing to dental decay due to sugar content.
Frequency	Can be consumed regularly as part of a balanced diet.	Best saved for occasional, mindful enjoyment to support long-term health.
Ingredients	Whole, natural ingredients.	Often highly processed with artificial additives.

The Risks of Over-Indulgence

Excessive treat consumption, especially of highly processed foods, is linked to numerous health issues. A diet high in added sugars and saturated fats can lead to weight gain, an increased risk of type 2 diabetes, heart disease, and chronic inflammation. Furthermore, a strong dependence on these hyper-palatable foods can even mimic addictive behaviors, making it harder to break the cycle. Prioritizing a nutrient-dense diet most of the time is therefore crucial for mitigating these long-term risks.

Conclusion

So, how many treats can I have per week? The answer is not a single number, but a strategy rooted in balance and mindfulness. By adopting the 80/20 rule, practicing mindful eating, and understanding your personal health goals, you can incorporate occasional treats without jeopardizing your well-being. Focus on nourishing your body with high-quality foods most of the time, and save the indulgent treats for special, well-deserved moments. This approach fosters a healthy, guilt-free relationship with food that is sustainable for a lifetime.

Frequently Asked Questions

If your goal is weight loss, many dietitians recommend limiting treats to just once or twice per week. This approach helps maintain a calorie deficit while still allowing for occasional indulgence, preventing feelings of deprivation.

Yes, for many people maintaining their weight, a small, 100-200 calorie treat daily can be incorporated into a balanced diet without causing weight gain, as long as it fits within their overall calorie budget.

Healthy alternatives include fresh or frozen fruit, a handful of nuts, Greek yogurt with berries, or a small portion of dark chocolate. These options provide nutrients and can satisfy a sweet craving without excessive added sugar.

To combat mindless eating, try practicing mindful eating by focusing on the flavor and texture of your food, staying hydrated, and keeping unhealthy snacks out of sight. Brushing your teeth after dinner also signals that the eating period is over.

Excessive consumption of treats, especially those high in added sugar, can lead to weight gain, increased risk of heart disease and type 2 diabetes, and chronic inflammation. A balanced diet with occasional treats is healthier than regular overindulgence.

The 80/20 rule suggests eating healthy, whole foods 80% of the time and allowing for less nutritious, indulgent foods during the remaining 20%. This provides a flexible framework for enjoying treats without compromising overall health.

Health experts recommend that children should only eat treats in small amounts and not every day. For some families, this might mean having treats only on weekends or as part of a specific plan agreed upon with the family.