Intuitive eating is an approach to eating that helps build a relationship between the mind and body. An intuitarian is a term that describes a person who is able to distinguish and respond to inner body cues regarding food and drink, which could be physical and/or emotional.
The intuitive eating approach was created by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RD, FADA. Together they created the 10 Intuitive Eating Principles:
1. Reject Diet Laws and Trends
Ignore diet books and fads.
2. Honor Hunger
Always consume enough to fuel your body throughout the day and avoid extreme cravings and binges, which may completely derail conscious eating.
3. Make Peace
Don’t prohibit yourself from any foods since this may cause feelings of deprivation and eventually lead to overindulgence.
4. Eliminate Negativity
Work towards ridding your mind of guilt-provoking and negative thoughts when eating certain foods and take a more relaxed approach.
5. Identify Fullness
Learn to listen to your body when it tells you it’s full.
6. Discover Satisfaction
Embrace experiential food and environmental pleasures, which will allow you to slow down, feel more satisfaction, and stop eating when you’re full.
7. Unlink Emotions from Eating
Explore new ways to comfort, nurture, and resolve your issues without using food.
8. Respect Your Body
Be realistic with your body shape goals and respect your natural size. Don’t obsess over being a certain set weight or clothing size.
Recognize the benefits of physical activity and movement – more energy, stamina, endurance – rather than the amount of calories you’re burning.
10. Honor Your Health
Make food choices that honor your health and taste buds.
Foods to include:
Foods to avoid:
- Can be a lifestyle rather than a diet
- Honors bio-individuality
- Considers primary food
- Doesn’t succumb to diet fads and marketing
- Some need specific food guidelines and meal plans
- Some won’t be ready to address emotions and would prefer a diet plan
- Some may require a more specific exercise plan