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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?