Summer is filled with opportunities to gather around food. From backyard cookouts and graduation parties to vacations and family picnics, the season often brings a calendar full of celebrations. While these events can make healthy eating feel more challenging, they also provide an opportunity to practice a concept known as flexible dieting—an approach that focuses on balance rather than perfection.

One popular form of flexible dieting is known as IIFYM, or “If It Fits Your Macros.” This approach encourages individuals to work within a daily calorie target while paying attention to their intake of protein, carbohydrates, and fats. The concept is simple: if a food fits within your overall nutritional goals for the day, it can be part of a healthy diet. While this doesn’t mean nutrition quality doesn’t matter, it helps people move away from labeling foods as completely “good” or “bad” and instead focus on their overall eating habits.

Hy-Vee Registered Dietitian Olivia Thiede gives her input on this type of diet saying,

“All-or-nothing thinking is one of the biggest barriers to lasting behavior change. One indulgent meal doesn’t undo progress, just as one healthy meal doesn’t create it. Long-term health is shaped by patterns and habits repeated over time, not by isolated choices. Letting go of rigid ‘good’ or ‘bad’ labels around food can reduce guilt and support a more balanced mindset around eating, helping people stay consistent and reducing the likelihood of restriction followed by overeating.”

A related concept is the 80/20 rule, which encourages getting roughly 80 percent of your nutrition from nutrient-dense foods while leaving room for less nutritious foods that you enjoy. Nutrient-dense foods provide more vitamins, minerals, fiber, and protein relative to their calorie content. Think grilled chicken, fish, vegetables, fruit, beans, and whole grains. By making these foods the foundation of most meals, there is often room to enjoy a burger at a cookout, dessert at a family gathering, or ice cream on vacation without dramatically impacting overall nutrition.

One practical strategy for summer events is to prioritize protein and fiber earlier in the day. Protein-rich foods such as eggs, Greek yogurt, cottage cheese, chicken, or lean meats help increase feelings of fullness because they take longer to digest and stimulate hormones that regulate appetite. Fiber-rich foods like fruit, vegetables, oats, and beans also slow digestion and help maintain more stable blood sugar levels. Together, protein and fiber can help prevent arriving at a cookout overly hungry, making it easier to enjoy favorite foods without feeling the need to overeat.

Summer gatherings often include alcoholic beverages as well. If you choose to drink, consider having water before and between alcoholic beverages. Alcohol can contribute to dehydration, especially during hot weather, and it may also reduce awareness of hunger and fullness cues. Alternating alcoholic beverages with water can help support hydration and may naturally reduce overall alcohol intake during an event.

Flexible dieting is not about saving all of your calories for one meal or trying to “earn” food. Instead, it is about making thoughtful choices throughout the day. Building meals around nutrient-dense foods creates a nutritional foundation that allows for flexibility when special occasions arise.

“When people focus on what they can add to their meals rather than what they need to eliminate, healthy eating becomes far easier to maintain over the long term,” Thiede says.

Ultimately, flexible dieting recognizes that food is about both nutrition and enjoyment. By focusing on overall patterns rather than individual meals, you can enjoy summer cookouts, vacations, and celebrations while continuing to support your long-term health goals.