Redefining Summer Indulgence Without the Guilt
Laura Shammah, MS, RDN
Picture this: It’s a hot summer day. You’re walking with friends or family, and someone suggests stopping for ice cream. It’s casual, fun, and spontaneous—the kind of memory summers are made of. But for some, a moment like this isn’t just simple. It’s complicated.
That small cone might spark a spiral of guilt, overthinking, or the urge to “make up for it later.” The voice inside says, “You didn’t earn this,” or “This is going to ruin everything.” If you’ve ever felt that inner tension around food—especially when it’s something sweet, “bad,” or “extra”—this message is for you.
Treats Are Part of a Full Life
Summer is full of connection: barbecues, beach snacks, late-night s’mores, weddings, parties. Food isn’t just fuel—it’s part of how we celebrate, connect, and enjoy the moment.
When we start labeling certain foods as “bad” or “off-limits,” we take away the joy and turn them into a source of stress. But having a treat doesn’t mean you’ve lost control—it means you’re living with balance.
Reframing the Thought: It’s Just Food
Try this gentle shift:
Instead of “I shouldn’t be eating this,” try “This is part of my day, and it’s okay.”
Instead of “I need to make up for this later,” try “My body knows how to handle this.”
Treats aren’t rewards or punishments. They’re just food. Sometimes we eat for nourishment, and sometimes we eat for joy. Both are valid.
Common Summer Triggers
(and How to Stay Grounded)
The season brings a mix of wonderful things—and also potential challenges:
- Wearing lighter clothing may increase body awareness or discomfort.
- Unstructured schedules or spontaneous outings may feel overwhelming.
- Social meals may lead to pressure or comparison.
When those moments hit, try this: - Take a deep breath and remind yourself that you are safe and allowed to eat.
- Ground yourself in the moment. Look around, notice the people, the place, the purpose. Remember that comparison to others is the thief of joy.
- Bring in self-compassion. Flexibility is strength—not failure.
For Parents and Supporters: Lead with Love
If you’re around kids, teens, or anyone who’s learning how to feel okay around food, your words matter.
- Avoid labeling foods as “bad” or “junk.”
- Don’t praise restraint. Instead, praise presence, confidence, and connection.
- Say yes to the treat without disclaimers.
A child watching you enjoy food without guilt learns to do the same.
Final Thought: You Don’t
Have to Earn a Treat
You don’t need to justify your slice of cake or your second scoop of ice cream. It doesn’t cancel out a good day or undo progress. It doesn’t require explanation.
It’s just a treat—and you’re allowed to enjoy it. Can you picture going the rest of your life without your favorite snack? That’s like holding your breath. How long can you really stick to it? Eventually, you need to breathe. So stop holding your breath, and give yourself permission to enjoy the treats that make you feel good. Have a safe and wonderful summer.
Laura Shammah MS, RDN specializes in eating disorders but has clientele that run the gamut from people dealing with PCOS, infertility hypertension, high cholesterol, Crohn’s disease, diabetes and cancer. She also helps clients who run in marathons, are pregnant and those who would like to lose or gain weight in a healthy way.
