Intuitive Eating 101

 It goes without saying that I am extremely excited about this blog post. Like, so excited it will probably be longer than you want to read. But bear with me, I promise it’s worth your time! 

Intuitive eating is something I practice daily and wish more people knew about and implemented into their lifestyle as well. It has completely changed my attitude around food and allowed me to live a life full of freedom and enjoyment. So what is intuitive eating and where did it come from? 

What is it?
Intuitive eating is a way of eating that focuses on a mindfulness-based approach,  allowing you to tune into your body’s needs and avoid restricting certain foods entirely or completely overdoing it. In a nutshell, it is eating when you are hungry, stopping when you are full. Sounds pretty simple...right? Unfortunately, our culture and current food climate has not allowed the majority of people to do that. We are either told we need to totally cut out certain foods because they are “bad”, or go way overboard because “life is short, have a cookie”. Well, neither of these mindsets really work, and I’m sure most of you have figured that out after falling off your latest New Year’s diet craze as we head into February. 

How did it start?
The term “intuitive eating” was first introduced by Evelyn Tribole and Elyse Resch, two registered dietitians with years of experience who co-authored their now-famous book Intuitive Eating, A Revolutionary Program That Works. It was originally published in 1995 and now has been updated to the 4th edition, used by dietitians all over the country who want to practice an intuitive, mindfulness-based approach with their clients. They have a great website that gives more background into their lives and explains everything you would ever want to know about intuitive eating. I encourage you to check it out! Within the book there is a lot of awesome advice about beginning and maintaining your intuitive eating journey, but there are 10 key principles Evelyn and Elyse have come up with to help the average consumer get a handle on the concept. I have added my own two cents after listing each principle:

1. Reject the Diet  Mentality. This is something I have learned to do over the years, and it is very eye opening once you begin to realize just how ingrained dieting is in our culture. 
2. Honor Your Hunger. If you are hungry-eat! That’s all there is to it. No fancy tricks, just common sense. 
3. Make Peace with Food. Why do we have to be at war with something that can bring us so much joy? Go ahead and give up the fight, the struggle will continue no more! 
4. Challenge the Food Police. People like to give their opinions on everything. We get enough criticism as it is without everyone telling us what to eat 24/7. Leave that to the dietitians to handle! 
5. Discover the Satisfaction Factor. After eating, you should be satisfied. Food is not just fuel for our bodies but also for our minds. Enjoy what you are eating!
6. Feel Your Fullness. It’s okay to be full! Over time, you will learn what this feels like for your body and how to find a place where you are just right. 
7. Cope with Your Emotions with Kindness. Food is a temporary coping mechanism we have all used at some point in our lives, but ultimately you will have to face the giant of handling your emotions. Let’s cut out food as the middleman and make it easier on ourselves. 
8. Respect Your Body. Stop looking at social media longing to be just like someone else. Accept your body for its shape and size and learn to feed it foods that will help it remain strong and healthy. 
9. Movement-Feel the Difference. Not only is food good for our bodies, but movement is as well. This doesn’t have to be a crazy intense, it can simply be a walk in the park with your dog or jumping on the trampoline with your kids. The point is, get active and see how it improves your day! 
10. Honor Your Health-Gentle Nutrition. I am still new to the concept of gentle nutrition, but love its message. Don’t focus on being perfect, focus on eating foods that will keep you healthy and feeling your best long-term. Maybe one day that means a slice of pizza, and the other a chicken salad. Regardless, pay attention to how foods make you feel and pursue food that keeps you satiated, happy, and energized. 

Hopefully this has been a good intro to intuitive eating that causes you to stop and think about what mentality you truly want to pursue. I am very eager to learn more as I get further in my education and pursue the path to being the best dietitian I can be!