Maddie Pasquariello, a registered dietitian based in New York City, is gaining attention for her approach to healthy eating, which incorporates the popular 80/20 rule. This method allows her to maintain a balanced diet by dedicating 80% of her meals to nutritious foods while reserving 20% for indulgent treats.
Pasquariello’s diet primarily consists of whole, home-cooked meals, focusing on plant-based sources for both protein and fiber. She emphasizes the importance of preparing the majority of her meals, as this gives her greater control over the ingredients, including fat, salt, and sugar levels. “Cooking for yourself more is an amazing place to start,” she stated in an interview with Business Insider.
Incorporating indulgence into her diet, Pasquariello allows herself to enjoy desserts and dining out. The 20% of her meals reserved for treats includes items like ice cream at the beach and celebratory cocktails with friends. “These are part of feeding the soul,” she explained, highlighting the emotional aspect of eating.
Building a Balanced Daily Routine
Pasquariello begins her day early, rising between 5:00 and 6:00 a.m. for her workouts. Her breakfast typically includes a protein-rich option such as overnight oats or Greek yogurt, topped with fruits and granola for additional fiber. She trains with weights three to four days a week, performing resistance exercises to build muscle. After workouts, she prioritizes protein intake to aid muscle recovery, stating, “If you’re not getting enough protein, you’re not setting yourself up for success.”
Throughout the day, she ensures her meals are packed with fiber, a nutrient often lacking in many diets. “Fiber helps keep digestion regular and contributes to fullness,” she noted. For lunch, she relies on meal-prepped items, often enjoying grain bowls filled with quinoa, roasted vegetables, and lean proteins, including chicken and tofu.
Despite enjoying meat, Pasquariello emphasizes that many of her meals are plant-based, which helps her increase her fiber intake. She creatively incorporates various ingredients, such as nuts and greens, to enhance both flavor and nutritional value.
Indulgences and Emotional Well-Being
Pasquariello acknowledges the importance of treating oneself, mentioning that she never skips dessert. “I’m such a sweet treat person; I truly don’t know what I would do if I couldn’t have a sweet treat before bed,” she said. Her desserts vary from Greek yogurt mixed with fruit to occasional mini ice cream cones, reflecting her belief that enjoyment is a crucial component of a sustainable diet.
She finds that sharing meals and experiences with friends contributes significantly to her emotional health. “I love to get a pastry after a long run,” she shared, indicating that these moments of indulgence are rituals that enhance her lifestyle.
Pasquariello’s balanced and flexible approach to nutrition illustrates how the 80/20 rule can be effectively implemented in daily life. By prioritizing whole foods while also allowing space for treats, she demonstrates that healthy eating can coexist with enjoyment, ultimately fostering a positive relationship with food.
