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10 Principles of Intuitive Eating

Reject diets and focus on well-being. Honour your natural hunger cues. Make peace with all foods and challenge negative thoughts about food. Respect your fullness and discover satisfaction from foods you enjoy. Honour your feelings without using food as the only coping mechanism. Respect your body for what it can do rather than its appearance. Find joy in movement for its own sake, not just exercise. Follow gentle nutrition principles that consider your overall health and lifestyle.

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Cristina Cousinard
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537 views2 pages

10 Principles of Intuitive Eating

Reject diets and focus on well-being. Honour your natural hunger cues. Make peace with all foods and challenge negative thoughts about food. Respect your fullness and discover satisfaction from foods you enjoy. Honour your feelings without using food as the only coping mechanism. Respect your body for what it can do rather than its appearance. Find joy in movement for its own sake, not just exercise. Follow gentle nutrition principles that consider your overall health and lifestyle.

Uploaded by

Cristina Cousinard
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • 10 Principles of Intuitive Eating
  • Principles of Body and Mind Harmony

10 Principles of Intuitive Eating

Reject the In a society ridden with diet shakes and weight loss ads, it's
diet easy to get caught up in food rules and restrictions. Weight
mentality loss attempts very seldom lead to permanent body changes.
Work on letting go of the goal to change your body and focus
on well being instead.

Most of us are born with a natural ability to determine when


Honour your we are hungry. Experiment reconnecting with these hunger
hunger cues.
Hunger can manifest itself in many ways: stomach rumbling,
irritability, low mood, shaking, weakness, headache, etc.

Make peace Give yourself unconditional permission to eat all foods. When
with food you label foods as "good/healthy" or "bad/unhealthy", it often
leads to an increase desire and awareness of foods deemed
off limits. This can lead to uncontrollable cravings, overeating
and binging. Work on embracing all foods!

The Food Police lives in your mind and imposes food rules and
Challenge regulations, it judges every choice and it inflicts feelings of
the food guilt and shame.
police
When confronted with thoughts from the Food Police, ask
yourself if they are kind, helpful and true.

Respect Stop during meals to ask yourself how full you feel. Have you
passed the point of comfortable fullness? Could you eat more?
your
fullness Pay attention to cues that you are no longer hungry.

Josée Sovinsky, Registered Dietitian


It can certainly be helpful to eat nutritious foods. However,
Discover when we only focus on choosing foods based on nutrition, we
Satisfaction often forget about pleasure.

When making food choices, remember to select foods you


really want to eat. This will maximize satisfaction!

Honour your It's okay to eat emotionally at times. In fact, the eating
feelings experience is an emotional experience! However, when
without using turning to food is our only way to cope in difficult times, this
can be problematic.
food Look at ways to take care of yourself without using food. When
you do turn to food, remember self-compassion.

Respect Body positivity or body love may seem unrealistic for you. Why
not start with body respect? Learn to honour all of the things
your body your body does for you.
You are more than a body. Your size, race, gender, level of
disability, health, or age does not define your worth!

Do you exercise out of punishment, to change your body, or


Joyful out of obligation? Often, these are not great motivators.
Movement
Focus on forms of movement that make you feel good.
Exercise does not need to be intense and sweat-inducing to
provide positive benefits.

There is no such thing as a perfect diet. Make food choices


Gentle that honour your physical and mental health, your taste buds
Nutrition and your lifestyle.

Eat with curiosity and self-compassion.

Josée Sovinsky, Registered Dietitian

Based on the intuitive eating principles developed by Evelyn Tribole and Elyse Resch:
[Link]

10 Principles of Intuitive Eating Reject the diet mentality In a society ridden with diet shakes and weight loss ads, it's ea
Discover Satisfaction It can certainly be helpful to eat nutritious foods. However, when we only focus on choosing foods base

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