The concept of intuitive eating began in 1995 by registered dietitians Elyse Resch and Evelyn Tribole and has recently seen renewed interest in the world of nutrition. When practicing intuitive eating, one doesn’t follow a set of rules but instead listens to their own body’s cues to fuel themselves. Unfortunately, there are a lot of misconceptions surrounding the concept of intuitive eating including the notion that one can’t be healthy or eat nutritious foods when they’re following this lifestyle.
There are ten principles of intuitive eating. They are listed below and, as you can see, the final principle is to honor your health.
- Reject the diet mentality.
- Honor your hunger.
- Make peace with food.
- Challenge the food police.
- Feel your fullness.
- Discover the satisfaction factor.
- Cope with your emotions with kindness.
- Respect your body.
- Movement ─ Feel the difference.
- Honor your health ─ Gentle nutrition.
What is gentle nutrition?
Gentle nutrition is about making food choices that both satisfy your cravings and promote your health.
Who is intuitive eating/gentle nutrition for?
It can be for almost everyone! It takes a little bit of time to become acclimated to the lifestyle change, but once you’ve grasped the concepts, the journey can begin. Intuitive eating is for anyone who wishes to have a better relationship with food and their body.
Examples of gentle nutrition
- Choosing whole wheat pasta over white pasta because you know the extra fiber will keep you fuller longer.
- Packing your lunch and including some fruits/veggies instead of buying something on a whim. (Because you’ve noticed that you get tired when you eat fast food.)
- Adding some spinach to your smoothie because your body could use the extra vitamins and minerals. (And you can’t even taste the spinach!)
- Having a meal with protein after your workout because you know it’ll help your muscles recover.
- Carrying a water bottle with you because staying hydrated helps your concentration, digestion, and hunger cues.
Interested in trying gentle nutrition?
A great first step to implementing gentle nutrition is to be mindful of balancing your meals by including all three macronutrients ─ proteins, carbs, and fats.
Sources
- Tribole, E., & Resch, E., 2012, Intuitive eating. New York: St. Martin's Griffin.