Intuitive Eating isn't as Intuitive as it Sounds: Understanding the Nutrition Model
January 17, 2023
Author: Lily Lev
Editor: Hannah Ostfield
The term ‘diet’ simply means the foods a person consumes. Although it was created without a negative connotation, society has transformed the word into so much more. Now, diet almost always refers to a restriction of energy for the body, but as evidence shows, they inevitably fail.
First introduced by Evelyn Tibole and Elyse Resch, intuitive eating is a weight-inclusive, evidence-based eating framework to help remove obstacles from getting in the way of your biological and psychological nourishment needs. It is a way to approach food, exercise, and the body by letting go of external rules and beliefs that dictate how one feels. Everyone was born as an intuitive eater, but since diet culture is so ingrained in society, people have lost that ability to be in tune with their bodies’ desires and needs. Several studies have confirmed the positive health outcomes of intuitive eating, including lowering cholesterol levels, blood pressure, inflammation markers, and psychological satisfaction. Here are ten principles that outline the framework of intuitive eating:
Reject the Diet Mentality. Diets are external cues of how to eat. Intuitive eating urges you to trust your body to tell you when and what it wants to eat.
Honor Your Hunger. This advice is key to healing your relationship with food! We have hunger cues for a reason: your body needs energy.
Make Peace with Food. Food has no morality, and all foods have a purpose: they nourish your body and soul. So, allow yourself to eat all foods and challenge your fears.
Challenge the Food Police. Become curious about why you may be scared or feel out of control around certain foods. Do you see them as ‘unhealthy?’ Try to incorporate those foods into your diet regularly to remove the fear.
Discover the Satisfaction Factor. Even if you feel physically full, a meal will only feel complete if you ate what you were craving. Be sure to include pleasure and satisfaction in your meal by eating with people who make you happy, taking time to appreciate your meal, and adding tastes and textures you enjoy.
Feel Your Fullness. Once you master the permission to eat all foods and to eat when you are hungry, you can begin to recognize when your body is ready to be done eating. Eating slowly and taking time to check in with yourself at different points in the meal can assist in recognizing the fullness cue.
Cope with Your Emotions with Kindness. Healing your relationship with food takes time and is in no way a perfect model. Be patient and give yourself space to be uncomfortable as you navigate a new practice.
Respect Your Body. The goal of intuitive eating is to feel good, mentally and physically. It takes the emphasis off of appearance and asks you to look internally. Avoid triggers such as mirrors or harmful social media accounts.
Movement - Feel the Difference. Exercise is meant to be enjoyed; it should not be used as punishment! Experiment with what makes your body feel best, whether that’s a morning walk or an intense weight-lifting session. Practicing gratitude towards your body during workouts can be a powerful tool to turn the activity into a positive experience. Try: “I am so grateful that my legs allow me to run” or “I recognize that my body is telling me to rest today.”
Honor Your Health - Gentle Nutrition. So many foods contain nutrients that allow your body to fight infection, give you energy, and let your body function at its best. Try to add veggies, protein sources, and carbs to your meals and snacks without removing other elements that bring you pleasure!
For more information about the origins and principles of intuitive eating, visit this site.
Image: Chloe Sinel
