Intuitive Eating

The 10 Key Principles of Intuitive Eating

Intuitive eating is a philosophy of eating that says you are the expert of your body and you decide what is best for it - not some external diet or meal plan.

Your personal preferences, how you handle stress, your schedule, and your body's unique physiology are all things that you need to investigate and become an expert on.

Principle 1: Ditch The Diet Mentality

Relying on a diet to provide you with the exact nutrition plan for your complex body and emotions and you don’t have any input into that decision-making, then you are relying on something external and that can actually disconnect you from the wisdom of your own mind and body.

Principle 2: Honor Your Hunger

Respond to early signs of hunger by feeding your body. When we are too hungry, we do not make logical choices.

Principle 3: Make Peace With Food

No one likes to be told they “can’t” do something. When you tell yourself you can’t or shouldn't have something, it makes you want it more! Ask yourself how CAN you have something you really want and still honor your health and body? Have a small slice cake or a glass of wine and enjoy it. Eat healthier foods the rest of the day. Don’t have the whole cake or bottle.

Principle 4: Say No To Good or Bad Foods

Foods are not good or bad. And we are not good or bad for eating them.

Principles 5: Respect Your Fullness

As you are eating, check in with yourself to see how hungry or full you are feeling.

If you are unsure, aim to eat to about 80% full. Then ask yourself if you could wait 20 minutes to eat to decide if you are still hungry.

Principle 6: Discover the Satisfaction Factor

Eating is fuel for our body and promotes health, but it is also an enjoyable and social experience. When you eat food that tastes good in an enjoyable environment, you will feel satisfied and content with the experience and not need more food to satisfy you.

Principle 7: Honor Your Feelings Without Using Food

Food won’t fix feelings. It may comfort or cover them up for a short time, but it won’t solve the problem.

When you learn to process emotions and feel the hunger and cravings so that you are not constantly resisting and reacting to them, your environment is nothing your mind cannot overcome.

This is what “tuning into your body” is all about.

Principle 8: Respect Your Body

Rather than criticizing your body, respect and appreciate all that it does for you.

Principle 9: Exercise—Move!

Find ways to move your body that you enjoy. The body was meant to move! Shift the focus from losing weight or extreme exercise to the enjoyment of being able to move our bodies.

Principle 10: Honor Your Health

You don’t have to eat a perfect diet to be healthy. The goal is not perfection! One meal or snack isn’t going to make or break your health. it is what you do consistently, over time that matters.