Defining Intuitive Eating
"A growing number of dietitians, nutritionists and therapists are embracing the concept of intuitive eating, which places less emphasis on weight and focuses more on other measures of well-being, as well as rejecting notions of "good" and "bad" foods. Intuitive eating still emphasizes good nutrition and aims to change people's relationship with food."- The Atlantic (2/22)
“Intuitive eating”. Let’s put a meaning behind this ambiguous phrase!
What comes to mind when you think of something being “intuitive”? I think of something being logical, something that just “makes sense”. For example: if I’m hungry, I should eat; if I’m full, I should stop eating. These are intuitive thoughts when it comes to dietary decisions. Being in-tune with your body’s natural cues of hunger and satiety, as demonstrated in the examples of above, is a great way to begin practicing intuitive eating.
In addition to listening to your body, let’s also be intentional in reversing this line of communication and talking to your body. I love the part in the above quote that mentions “rejecting notions of ‘good’ and ‘bad’ foods”. It’s human nature to want what we can’t have. So WHY would we make ourselves feel like we can’t have something, by labeling it as “bad”? Here’s a thought: let’s not!😊 There are VERY few foods that I encourage clients to consider off-limits. Rather, I declare that it is possible to work beloved splurge foods into a balanced, healthful diet. Simply hearing that they are “allowed” to have cake, cookies, chips, queso…whatever it might be, makes such splurge foods a bit less appealing. If there is anything you are currently telling yourself that you are not allowed to have, try shifting your mindset/vocabulary towards such items. Telling yourself that you are permitted to have such treats but are choosing not to (because I know you are all very determined, highly self-disciplined individuals😊), can play a huge role in controlling your cravings!
A few other points to highlight:
“…places less emphasis on weight and focuses more on other measures of well-being”. Focusing on measures of well-being such as energy level, mood, mobility, decreased joint pain, and other such determinants of overall wellness can be far more motivating than focusing on achieving a certain weight goal. (Side note: Whenever possible, aim to focus on process goals rather than those related to outcomes. We have more direct control over processes than we do outcomes. For example: Rather than setting a goal to lose 10 lbs, set a goal to consume 3 servings of veggies per day on at least 4 week days + 1 weekend day. Ultimately, setting appropriate process goals will enable you to achieve your desired outcomes!
“Intuitive eating still emphasizes good nutrition”. Intuitive eating is not a free pass to eat whatever you want because you “feel like it”. Keep your sights set on filling your body with nutrient-dense foods. You wouldn’t put dirty fuel into your car; why would you put unhealthy food into your body?
“…aims to change people’s relationship with food.” This is what I was getting at above, with the concept of labeling foods as “good” and “bad”. Changing the way you view food can be wildly beneficial. Food is meant to fuel your body, to nourish it. Aim to appreciate food for its intended purpose/value, rather than using it as a reward/punishment system. You might be surprised just how much more control over your dietary habits this awards you!
If you struggle to apply the concept of intuitive eating to your dietary regimen, please do not hesitate to reach out and schedule a FREE consult. Intuitive eating can be a very personalized matter, and I would love to help you uncover what this tactic looks like for YOU! 😊