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Intuitive Eating
Katie Attema Dietetic Intern
Oregon Health & Science University
Basedoffofthebook“IntuitiveEating:ARecoveryBookfortheChronicDieter”ByEvelynTribole,MS,RD&ElyseResch,MS,RDN,CEDRD,Fiaedp,FADA
Learning Objectives
• Todefinetheconceptof“IntuitiveEating”
• Toexplainthegoalsandhistoryofintuitiveeating
• Tounderstandthe10PrinciplesofIntuitiveEating
• Togainstrategiestobeabletopracticeintuitiveeating
What is Intuitive Eating?
• Isanapproachthatteachesyouhowtocreateahealthyrelationshipwithyourfood,mind,andbody
• IntuitiveEatingisabroaderphilosophy,whichincludesphysicalactivityforthesakeoffeelinggood,rejectingthedietingmentality,usingnutritioninformationwithoutjudgment,andrespectingyourbody,regardlessofhowyoufeelaboutitsshape
• Differentthan“MindfulEating”,whichisaprocessofpayingattentiontoyouractualeatingexperience,withoutjudgment.
Biological History of Intuitive Eating Infantsarebornwiththeinnateabilitytoself-regulatetheirfoodintake
o Infantsandtoddlerswilleatwhentheyarehungryandstopwhentheyarefull
Parentsareresponsiblefor:1. Providingtheirchildrenwithhealthy
food2. Decidingwheretheirchildwilleat3. Decidingwhentheirchildwilleat
Childshoulddecidehowmuchandwhethers/heneedstoeat
Who Struggles With Intuitive Eating?
Wealldo!Eatingismorecomplexratherthansimple.o Externalfactorsinfluenceus
everydayo Individualswithahistoryof
weightgainorwhocurrentlystrugglewithweightloss
o Individualswhoarechronicdietersorwhoareunhappywithhis/herself-image
How Your Intuitive Eater Gets Buried
MixedExternalmessageso Productmarketing,healthclaims,magazines,television,etc.
Socialgatheringso Eatingonlytoappearpoliteo Eatingwhateveryoneelseinthegroupiseatingo Finishingyourplatementality
ChronicorAcuteDietingo Increasedbingeeatingo Decreasedmetabolicrateo Increasedpreoccupationwithfoodo Increasedfeelsofdeprivationo Decreasedsenseofwillpowerandself-confidenceo Increasedsenseoffailureandguilt
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Goals of Intuitive Eating
o Theunderlyingpremiseofintuitiveeatingisthatyouwilllearntorespondtoyourinnerbodycues,becauseyouwerebornwithallthewisdomyouneedforeatingintuitively
o Foryoutobecometheexpertofyourownbody
o Todistinguishbetweenphysicalandemotionalfeelings,andgainasenseofbodywisdom
Reflection Activity: What does Eating Mean to You?
o Inthespaceprovided,writedownyourperspectiveofeating.o Doyoueatforhealth?o Satisfactionand/ortaste?o Fullness?o Becauseyoufeelyouhaveto?
Feelfreetobrainstormwiththepersonsittingnexttoyouifyoufeelcomfortabledoingso.
Main Four Eating Styles EatingStyle Trigger Characteristic
CarefulEater Fitnessandhealth Appearshealthyorfitness-orientedtoothersbutobsessedwithanythingthatentershis/hermouth
UnconsciousEatera)Chaoticb)Refuse-Notc)Waste-Notd)Emotional
Multi-taskinga) Overscheduledlifeb) Presenceoffoodc) FreeFoodd) Uncomfortableemotions
Eatingisnormallypairedwithdoingsomethingviewedasproductive(e.g.work,cleaning,HW,etc.)
ProfessionalDieter FeelingFat Chronicdieterwhotriesallthenewdietsthatareadvertised
IntuitiveEater Biologicalhunger Thispersonmakesfoodchoiceswithoutexperiencingguilt.Honorshunger,respectsfullness,andenjoysthepleasureofeating.
The 10 Principles of Intuitive Eating
1. Reject the Diet Mentality!
2. Honor Your Hunger!
3. Make Peace with Food!
4. Challenge the Food Police!
5. Respect Your Fullness!
6. Discover the Satisfaction Factor!
7. Honor Your Feelings without Using Food!
8. Respect Your Body!
9. Exercise – Feel the Difference!
10. Honor Your Health!
CreatedbyEvelynTribole,MS,RD&ElyseResch,MS,RDN,CEDRD,Fiaedp,FADA
Principle #1:
Rejecting the Diet Mentality o Dietbooksandmagazinesleadtofalsehopeand
unrealisticresults
o Frequentdietersoftenregaintheweighttheyhavelostandasaresult,sometimesgainevenmoreweight
o Dietersusenegativelanguagesuchas“should”thatoftenleadstoincreasedlevelsofguiltandanxiety
o Dietingleadstoshort-termchangesandnotlifestylechanges
Principle #2:
Honoring Your Hunger o Keepingyourbodyfedwithadequate
energy,carbohydrates,protein,andfatisvitalfordecisionmakingandproductivity
o Hungercantriggeraprimaloverdrivetoovereat—leadingtolimitedcontrolofunhealthyfoodchoices
ª Learningtohonorthisfirstbiologicalsignalsetsthestageforre-buildingtrustwithyourselfandfood
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Principle #3:
Making Peace with Food o Giveyourselfunconditionalpermissiontoeat
o Ifyoutellyourselfthatyoucan’torshouldn’thaveaparticularfood,itcanleadtointensefeelingsofdeprivationàuncontrollablecravingsàbingeingonthese“forbiddenfoods”
o Reality:Notallfoodiscreatedequalbutnofoodshouldbelabeledasa“bad”food.o Everythinginmoderatation!
Principle #4:
Challenging the Food Police o Thefoodpoliceishouseddeepinyourpsyche
andisaloudspeakerfornegativecomments,hopelessphrases,andself-criticism
Strategies:1. Becomeself-awarebypayingattentiontothe
foodtalkandemotionsthatarisewhenyouapproachaneatingsituationorafood
2. Challengethepseudo-nutritionthoughtsthatarisebycombatingthemwithpositiveremarksandself-affirmations/nurturingcomments
Principle #5:
Respecting Your Fullness o Listentoyourbodysignstotellyouthatyouarenolongerhungry
o Practicerecognizingsignsofsatiety:o Asubtlefeelingoffullnessinthebellyo Feelingsatisfiedandcontento Neitherfeelinghungryoroverlystuffed
o Practicepausinginthemiddleofamealorsnackforatimeouto Askyourselfhowthefoodtastesandwhatyourfullnesslevelis.
ª Discoveringyourfullnesslevelwithhelpyouidentifyyour“Last-BiteThreshold”
Principle #6:
Discovering the Satisfaction Factor o Ourcurrentbusylifestylecancauseustoforget
thateatingissupposetobepleasurable
TipsforRegainingSatisfactioninEating:1. Don’tbeafraidtoenjoyyourfood!2. Askyourselfwhatyoureallywanttoeat3. Rediscoverthepleasuresofthepalate(e.g.taste,
texture,aroma,appearance,temperature,etc)4. Createapleasanteatingexperience(e.g.stress
lessandpeacefulenvironmentw/outdistractions)5. Savoryourfood
Principle #7:
Honoring Your Feelings Without Using Food o Weoftenturntofoodtocomfortourselvesin
timesofstress,anxiety,guilt,sedation,andprocrastination
o Foodwillnotresolveyouremotionsoverthelong-term!
CopingwithEmotionalEating:1. AmIbiologicallyhungry?2. WhatamIfeeling?3. WhatdoIneed?4. HowcanInurturemyselfrightnow?
Principle #8:
Respecting Your Body Basicpremiseforbodyrespect:
1. Yourbodydeservestobefed2. Yourbodydeservestobetreatedwithdignitybymeetingyour
basicneeds3. Yourbodydeservestobedressedcomfortably4. Yourbodydeservestobetouchedaffectionately5. Yourbodydeservestomovecomfortably
Strategies:o Quitthebodycheckgameo Changeyourbodyassessmenttools(e.g.thescale,fittinginto
yourtightestjeans,etc.)o Stopbodybashingo Berealistico Donicethingsforyourbody
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Principle #9:
Making Exercise a Lifestyle Choice BenefitsofExercise:o Stressmanagemento Actsasanoutleto Preventschronic
diseasesandimprovesoverallhealth
o Improvesmentalhealthandoverallsenseofwellbeing
o Improvesself-esteemandsatisfaction
Tips:o Focusonhowyoufeelwhenyou
moveyourbody,ratherthanexercisingforcalorieburning
o Makean“appointment”withyourselftoexercise
o Viewexerciseasawayoftakingcareofyourmentalandphysicalhealth
o Makeexercisefunbydoingitwithothers
o Rememberthatevenasmallamountofexercisecounts
Principle #10:
Honoring Your Health o Youdon’thavetoeataperfectdiet
tobehealthy
o Healthyeating=healthyfood+ahealthyrelationshipwithfood
o Yourweightonthescaledoesn’tdefinewhoyouare
o Progress,notperfection,iswhatcounts
o Negative,restrictiveapproachesdonotwork
o Steertowardsahealthydietyoucanlivewith,withouttheguilt
What Are Your Questions?
