“A Perfect Diet Does More Harm Than Good”: Harvard Alum Dr Kavita Bhatnagar Talks About Diet, Cravings, And More

Our relationship with food is one of the longest we’ll ever have. And like any healthy relationship, it needs care, honesty, and balance. Food sustains us, fuels our daily lives, and brings joy-but it can also get complicated. Unhealthy eating habits and rigid diet rules can lead to stress, guilt, and preventable lifestyle diseases.

Fixing how we think about food can change our lives for the better. In her bestselling book, The Power of Imperfect Eating, Food Scientist Dr Kavita Bhatnagar shares real-life stories that reflect the emotional, complex, and often imperfect bond we all have with food. Through these narratives, she encourages us to rethink not just what we eat, but how food fits into our daily lives.

In an interview with TTN NEWS, Dr Bhatnagar talks about shifting our mindset – not for a quick-fix diet, but for a long-term approach that actually works.

Excerpts From TTN NEWS’s Interview With Dr Kavita Bhatnagar:

1. Why is a perfect diet no longer the goal?

Chasing a “perfect” diet often does more harm than good. It creates pressure, guilt, and fear of failure, which can leave you stuck – waiting for the right time, the right plan, and the perfect conditions before you even start.

This all-or-nothing mindset means you either follow the so-called ‘plan’ flawlessly or give up completely. And even if you start, one misstep can make you feel like you need to start over from scratch. When you keep hitting reset, you lose progress in the pursuit of perfection.

Real, lasting change comes from consistency, not perfection. A more flexible approach – where you allow room for real life – helps build habits that actually stick. In the long run, the best diet isn’t the perfect one; it’s the one you can sustain.

2. What does “imperfect eating” mean?

Imperfect eating is about letting go of the idea that there’s one right way to eat. Even if a perfect diet existed, it wouldn’t be worth the stress, rigidity and lost joy in food.

A so-called perfect diet demands strict discipline, turning food into a set of rules rather than something to be enjoyed. It creates an exhausting cycle of control, guilt, and overcorrection, where the fear of slipping up becomes a bigger issue than the slip itself.

Instead, imperfect eating recognises that while not every meal will be ideal, choices can still be intentional.

• Mindless imperfect eating happens on autopilot-snacking out of boredom, ordering extra food just because it’s there, or eating without noticing hunger cues.
• Intentional imperfect eating means making conscious choices, even when they aren’t perfect while staying mindful of balance and well-being.

For example, if you come home exhausted and order a burger because cooking isn’t an option:

• Mindless eating: You add fries, cola, and dessert out of habit, turning a necessity into an indulgence.
• Intentional eating: You enjoy the burger and pair it with a simple homemade salad for balance.

Imperfect eating is about flexibility, adaptability, and progress – not rules and restrictions. Some days will be more balanced than others, and that’s okay. What matters is the bigger picture.

More importantly, imperfect eating isn’t about lowering standards-it’s about creating a way of eating that is both nourishing and sustainable.

3. Why did you use stories and narratives in your book? How does it help? Can you share an example?

Because knowledge isn’t the issue – behaviour is. We don’t lack information; we struggle to apply it. Facts alone don’t change behaviour, but emotions do.

I didn’t want to preach or prescribe. Instead, I wanted to offer perspective – so that people could see their own struggles in the stories and feel understood, not judged.

Stories make change feel possible. They help us connect, reflect, and question without resistance.

For example, in my book, Amit, a new father, says he has no time for hobbies anymore – not even for the gym. Rakshit, another character, feels guilty about feeding his daughter processed foods. These aren’t abstract health debates; they’re real-life experiences. And when we see our own struggles in others, change feels more doable, not overwhelming.

Because stories don’t just tell us what to do-they show us why it matters.

4. Is fixing eating behaviour only for those who are overweight?

Not at all. Eating behaviour isn’t just about weight – it’s about health, energy, and our overall relationship with food.

People often assume that only those struggling with weight need to rethink their eating habits, but food affects everyone. Whether it’s managing stress, improving digestion, or simply enjoying meals without overthinking, understanding how we eat is for everyone.

5. How do we adjust our diet as life changes – new jobs, moving cities, marriage, breakups, etc.?

The most important thing? Let go of habits that no longer serve you. We evolve, so our approach to food should evolve too.

You outgrow friendships, jobs and even old mindsets. Why wouldn’t your food habits change as well?

Maybe when you were in a hostel, instant noodles were a staple. Or at some point, vada pav was the most affordable lunch option. Of course, there’s nostalgia. But as life moves forward, things change – your metabolism, your nutrition knowledge, your financial situation.

An evolving diet grows with you-it doesn’t trap you in old patterns. The goal isn’t to eat the way you once did but to eat in a way that serves who you are today.

6. What are your golden rules for mastering “imperfect eating”?

Imperfect eating isn’t about following rigid rules. It’s about making choices that fit your changing life, health, and priorities. Some guiding principles:

• Adapt as your body and lifestyle change

What worked in your 20s-like skipping breakfast and running on caffeine-might leave you drained in your 40s. If your energy levels shift, your diet should too.

• Let go of outdated food habits

Just because something worked before doesn’t mean it serves you now. Eating out every day might have been necessary once, but now simple home-cooked meals might be better for you.

• Balance nostalgia with nourishment

Food is emotional. If vada pav was once your go-to, you don’t have to give it up – but you can enjoy it occasionally while making your everyday meals more nutrient-dense.

• Prioritise consistency over perfection

A healthy diet isn’t about one good or bad meal-it’s about patterns over time. One indulgence won’t undo progress, just like one salad won’t change your health.

• Be intentional, not mindless

Eating imperfectly is fine-just do it with awareness. Mindless eating leaves you unsatisfied, while intentional choices allow indulgence without losing balance.

7. How does compassion help us navigate food choices?

Guilt and fear might make us want to eat right, but they don’t build lasting habits. Guilt fuels stress, and stress throws our balance off physically and emotionally.

Compassion, on the other hand, allows us to make choices from a place of care rather than control. It helps us see food as nourishment, not a test of willpower. When we replace guilt with awareness and self-trust, eating becomes freeing rather than fear-driven – making a balance truly sustainable.

At its core, imperfect eating is about freedom – the freedom to eat in a way that feels good fits your life, and evolves with you. The key is to adapt rather than resist change.