What is Intuitive Eating?

 Intuitive Eating is about re-learning your body’s cues for hunger and fullness and
trusting yourself to make food choices that fuel and feel good to your body.

 It is about filtering out the “food rules” we learn from diet culture. This means
recognizing that some foods are more about fuel, some more about pleasure, and
some are both! This does NOT include labeling foods as “good” or “bad.”
o Nutritionally, all foods are different. But emotionally, all foods must be thought
of as equal. One food does not make you bad while another makes you good.

 Intuitive eating is about making peace with your body and with food. There is no
place for guilt about eating or activity level within intuitive eating.

 Intuitive eating is challenging. It goes against much of what we have been taught
about food. There is no “right way” to eat and no plan that works for everyone.  

What isn’t Intuitive Eating?

 Intuitive Eating is not a tool for weight loss or gain.

 It is not about just giving up and eating whatever you want whenever you want.

Why Try Intuitive Eating?

 Studies show that teens who practice some aspects of intuitive eating experience
less depression, low self-esteem, body dissatisfaction, unhealthy or extreme weight
control behaviors, and binge eating in adulthood than those who do not.

 When learned and practiced, intuitive eating can repair your relationship with food
and support long-lasting healthy change for body and mind!

Adapted from Intuitive Eating: A Revolutionary Program that Works

 The 10
Principles
of
Intuitive
Eating

Adapted from Intuitive Eating: A Revolutionary Program that Works

 Understand that diet culture offers quick fixes to
1. Reject the Diet our body image concerns that are often ineffective
and sometimes dangerous.
Mentality Dieting messes with our body's hunger and
fullness signals.

Listen to your body!

Signs of hunger include:
growling stomach
slight headache
2. Honor Your inability to focus
Hunger grouchiness
feeling tired
If you aren't receiving these signals from your
body, try eating every 3-4 hours to 'reset' your
cues.

Give yourself permission to eat.

Observe (without judgement) how certain foods
3. Make Peace make your body feel, both while you're eating and
with Food after.
This step may lead to binge eating foods that you
previously considered bad, but keep going!

Work to get rid of the negative feelings and guilt

that surround certain foods.
4. Challenge the Approach the feeling of hunger with curiosity not
judgement.
Food Police Be gentle with yourself.
Protect your boundaries.

5. Discover the Sit down and enjoy your food when possible.
Pay attention to taste, texture, smell, appearance,
Satisfaction temperature.
Factor If you really do not like a food, don't eat it.

Adapted from Intuitive Eating: A Revolutionary Program that Works

 Recognize that you do not have to finish everything
on your plate (and that you can also get seconds!).
6. Feel your Try eating without distractions.
Fullness Pause in the middle of your meal to give yourself
time to feel fullness.
Practice stopping when you are comfortably full.

Mental health can impact food choices.

Be kind to yourself and understand that sometimes
7. Cope with Your it is okay to find comfort in food, but recognize that
this is not a long-term fix.
Emotions with Ask yourself, "What do I need?"
Kindness Distract yourself with other coping mechanisms.
Reach out to a counselor, trusted friend or family
member.

Accept the body that you have.

8. Respect Your Appreciate the things you like about your body and
all that it does for you.
Body Stop comparing yourself to everyone else.
Stop weighing yourself.

Start to find joy in moving your body.

Recognize the other benefits of movement like better
9. Movement- Feel sleep, more energy, and a healthy heart.
the Difference Rethink what "counts" as exercise.
Don't forget to stretch and rest at least 1 day per
week.

All foods fit!

Remember that you do not have to eat a "perfect"
10. Honor Your diet to be healthy.
Health- Gentle Try to eat more of the plant-foods that you like.
Drink plenty of water.
Nutrition Balance meals (and snacks) with a carb, fat, and
protein.

Adapted from Intuitive Eating: A Revolutionary Program that Works