will one muffin harm you? Categorically no. If you ate 3 muffins a day for a year, then yes, that wouldn’t do you much good but one muffin on a Wednesday afternoon – let it go.

Treat every meal as a fresh start. Your next choice is way more important than your last one.

Source: Dr Ruth Machin - Nutrition and health coach for women over 50, newsletter, 12 June 2026, on the perils of perfectionism. (My emphasis)