PVLF 2025

Interview with Dr. Kavita Bhatnagar Author “The Power Of Imperfect Eating”

Discover Dr. Kavita Bhatnagar’s insights on embracing imperfect eating, mindful choices, and building a healthy, guilt-free relationship with food
on Apr 04, 2025

Frontlist: Many people struggle with the idea of “perfect” eating. How does your book help individuals embrace imperfection while still making healthier choices?

Kavita: The Power of Imperfect Eating helps individuals break free from the unrealistic ideal of “perfect” eating and instead develop a sustainable and more conscious approach to food. The book acknowledges that real-life eating is influenced by emotions, habits, social settings, and convenience factors that often do not align with rigid dietary rules. Rather than promoting an all-or-nothing mindset, the book introduces a practical framework that allows flexibility while still prioritizing health. It empowers readers to make informed choices without guilt, understand their relationship with food, and gradually shift habits in a way that feels natural and achievable.

By embracing imperfection, readers learn that small, mindful changes over time can have a lasting impact without the pressure of perfection. In my book, I have provided strategies to “stack the odds in your favor” using behavioral insights, nutritional science, and real-world examples, making healthier eating feel intuitive rather than restrictive.

Frontlist: You encourage a shift from living to eat to eating to live well. How can individuals practically apply this mindset in their everyday food choices?

Kavita: Shifting from "living to eat" to "eating to live well" is about redefining our relationship with food and moving away from impulsive, emotionally driven eating toward choices that nourish both body and mind. There are several practical approaches that can help in daily life:

Prioritize Awareness Over Restriction: Start by observing eating patterns without judgment. Ask yourself: Am I eating because I'm hungry, bored, or stressed? Practice mindful eating-slow down, savor flavors, and recognize when you're satisfied rather than stuffed. Make Small, Sustainable Swaps: Instead of aiming for an extreme diet overhaul, make incremental changes. For example, switch from a carb-heavy breakfast like poha to a protein-enriched meal. Plan for Imperfection: Acknowledge that some days won't be ideal, and that's okay. Instead of guilt, focus on the next best choice.

Try balancing indulgence with nourishment in the next meal. Use the 'Stacking the Odds' Approach: Create an environment that makes healthier choices easier. Keep nutritious foods visible, prep meals in advance, and structure meals around protein, fiber, and healthy fats to stabilize energy and cravings. By making these small yet impactful adjustments, eating becomes an intentional act of self-care rather than a battle of willpower. This is the essence of imperfect eating—finding your balance without obsession.

Frontlist: The idea of categorizing food as good or bad is deeply ingrained in our society. How can readers unlearn this mindset and develop a guilt-free relationship with food?

Kavita: Unlearning the “good vs. bad” food mindset requires a shift from judgment to understanding. Food isn’t meant to be placed into rigid categories; it exists on a spectrum, and every food has a role and a context associated with it.

First, I encourage people to reframe food as functional, not moral. Rather than labeling something as “good” or “bad,” ask: Does this food energize me? Does it provide comfort? Does it satisfy my hunger?

Second, it’s essential to adopt a ‘bigger picture’ approach. No single meal or snack defines your health; what matters is consistency over time. Enjoying an indulgence doesn’t undo progress—it’s part of a sustainable, flexible approach.

Another important shift is in language. I always encourage people to speak neutrally about food. Instead of saying, “I was bad for eating this,” try, “I enjoyed this” or “I honored my craving.” This removes the emotional weight that often leads to guilt. A practical strategy is to focus on addition rather than restriction. Instead of worrying about cutting things out, think about what you can add: more fiber for digestion, more protein for satiety, and more hydration for energy. This shifts the focus to nourishment rather than deprivation.

Most importantly, we need to disentangle food from self-worth. What you eat doesn’t define your value as a person. One less nutritious meal doesn’t make you unhealthy, just as one salad doesn’t make you virtuous.

Frontlist: Since World Health Day emphasizes holistic well-being, how do you see the connection between food habits and overall health, both physical and mental?

Kavita: Food is far more than just fuel; it’s a powerful determinant of both physical and mental well-being. Our eating habits influence everything from energy levels and immune function to mood stability and cognitive health. The connection is profound, yet we often underestimate it.

On a physical level, what we eat directly impacts our metabolism, gut health, and disease risk. Small, consistent choices-like including fiber, staying hydrated, and balancing macronutrients a long way in preventing lifestyle diseases such as diabetes, obesity, and heart conditions.

Equally important is the psychological aspect of food. Our relationship with eating is deeply tied to emotions, stress, and even social interactions. Restrictive diets, guilt around food, and emotional eating patterns can lead to anxiety, stress, and a sense of losing control. Instead of rigid rules, we need a mindful approach to eating—one that allows for flexibility, enjoyment, and nourishment without judgment. I believe that food is not just about nutrition—it’s about balance, connection, and self-awareness. When we develop a healthier mindset around food, we experience benefits beyond just physical health—there’s a sense of mental clarity, emotional stability, and overall well-being.

Frontlist: Emotional eating is a common challenge. How does The Power of Imperfect Eating help individuals recognize and manage their emotional relationship with food?

Kavita: Emotional eating is something we all experience at some point-food is comforting, nostalgic, and deeply tied to our emotions. The problem arises when eating becomes the default way to cope with stress, boredom, or sadness rather than one of many tools for emotional regulation.

In The Power of Imperfect Eating, I help readers first recognize their emotional triggers. Often, we eat not because we are physically hungry but because we are seeking relief from an emotional state. I encourage people to pause and ask: Am I truly hungry, or am I eating because I’m stressed, anxious, or seeking distraction? This moment of self-awareness is the first step toward change.

Once we recognize emotional eating patterns, the next step is building a broader emotional toolkit. Instead of turning to food automatically, we can explore alternative coping mechanisms such as movement, deep breathing, journaling, or even simply stepping away from the trigger.

That said, emotional eating isn’t something to feel guilty about. Food does provide comfort, and that’s okay—as long as it’s a choice, not a compulsion. I advocate for mindful indulgence: if you’re eating for comfort, do it with intention. Sit down, savor it, and truly enjoy it rather than eating mindlessly while distracted. This removes guilt and restores a sense of control.

Ultimately, The Power of Imperfect Eating helps readers develop a compassionate, non-judgmental relationship with food. It’s not about eliminating emotional eating—it’s about understanding it, managing it, and making conscious choices that serve both physical and emotional well-being.

Frontlist: Stress and fast-paced lifestyles have led to unhealthy eating habits. What simple strategy from your book can help individuals make healthier choices despite a busy life?

Kavita: I completely understand how a fast-paced lifestyle can make healthy eating feel like a challenge. However, one of the key messages in The Power of Imperfect Eating is that small, sustainable shifts matter more than perfection. One simple yet powerful strategy I emphasize is the Power of Stacking—linking healthy choices to existing routines so that they become effortless.

For example:

● Pair hydration with your morning routine—Keep a bottle of water next to your bed or coffee machine so hydration becomes second nature.

● Make protein or fiber non-negotiable at every meal—This prevents energy crashes and cravings, making it easier to stay on track.

● Keep a “better than before” mindset—If fast food is your only option, add a side of veggies, choose grilled over fried, or simply eat mindfully instead of rushing.

● Prepare smart “grab-and-go” options—Stock your workspace or bag with nuts, yogurt, or fruits so you have better alternatives when hunger strikes.

The goal is not rigidity but consistency. When healthy choices are practical and adaptable, they become part of your lifestyle rather than another source of stress. My book helps readers embrace imperfect yet intentional eating, where small tweaks, not strict rules, drive long-term well-being.

Frontlist: As a food technologist and nutritionist, how has your multidisciplinary background influenced your approach to food and nutrition in this book?

Kavita: My approach in The Power of Imperfect Eating is shaped by my experience in food technology, nutrition, flavor science, and psychology. Rather than focusing on rigid ideals, I strive to offer a perspective that acknowledges both the science of food and the realities of everyday life. My goal is to help people navigate their food choices with understanding, flexibility, and a sense of balance rather than perfection.

From food technology and flavor science, I bring an understanding of how taste drives choices. This helps readers make informed, confident decisions about what they eat rather than falling for trends or misconceptions.

As a nutritionist, I emphasize that food should be nourished, not restricted. Instead of focusing on rigid rules, I advocate for a flexible and sustainable approach where people can make healthier choices without feeling deprived.

My background in behavioral psychology brings another essential layer—understanding why we eat the way we do. Food is deeply emotional, and many of our eating patterns are shaped by habits and environment. My book helps readers recognize these influences, reframe their mindset, and build a healthier relationship with food—one that is rooted in awareness, not guilt.

Frontlist: On this World Health Day, what actionable step would you encourage everyone to take today to improve their relationship with food and well-being?

Kavita: If there’s one step to take today, it’s this: pause before you eat and ask yourself, “What does my body truly need right now?” This simple moment of awareness can shift food choices from autopilot to intention. It helps break the cycle of stress-driven, mindless eating and encourages self-compassion rather than guilt. Over time, this small practice builds a foundation for a healthier, more intuitive relationship with food. By starting with awareness, we take the first step toward making food choices that nourish both body and mind-and we do it in a way that fits our real lives.