You may have heard the term 'Intuitive Eating' before, and thought it was just another diet or fad. However, intuitive eating follows 10 principles regarding eating, honoring hunger cues, and making peace with food. It is a non-restrictive approach to eating in ways that feel best for YOU in that moment. The Intuitive Eating approach was created by Evelyn Tribole, MS, RDN, CEDRD-S and Elyse Resch, MS, RDN, CEDS-S, Fiaedp, FADA, FAND who are both authors of Intuitive Eating books and journals about the mind-body self-care eating framework that Intuitive Eating focuses on. Below are the principles they created about following intuitive eating. 10 Principles of Intuitive Eating
The Difference Between Diet Culture and Intuitive EatingIntuitive eating is an "anti-dieting framework", meaning rather than focusing on weight loss as the primary goal of dieting, intuitive eating focuses on how you feel and eating when and what your body truly craves. Rather than focusing on a certain portion, or only eating a certain amount of carbohydrates/fat/etc. like you would on a diet, intuitive eating challenges you to honor your hunger cues and feel satisfied after eating. The graphic below demonstrates a dieting mindset, which is focused more so on restricting food, whereas the intuitive eater knows what foods they truly want and will make them feel satisfied in the moment. Source: https://www.self.com/story/evelyn-tribole-elyse-resch-interview Tips for Practicing Intuitive Eating - When eating, remove distractions such as TV, homework, and your phone so you can focus just on eating and when you feel satisfied or full.
- Ask yourself questions when eating, such as "Did the last bite of food taste as good as the first, or am I getting full?", or "Would I find this vegetable more satisfying with a little salt or butter, or am I just forcing myself to eat vegetables?" - To boost your nutrition, think about what you can add to a meal instead of restrict- an example of this is adding avocado to your sandwich as a great healthy fat that will keep you fuller for longer, or adding a side of vegetables to your meal with ranch dressing, since the dressing will make the nutrient-dense vegetables more satisfying to your palate. - Avoid labeling foods as "good" or "bad" based on how nutritious you think they are. Instead, focus on your cravings and how that food will make you feel if you allow yourself to enjoy it!
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