If you’re confused on what exactly “intuitive eating,” “mindful eating,” and “health at every size” mean and want to learn more, you’re in the right place. Below is a quick intro to these approaches along with lots of links to helpful resources. My practice is grounded in these approaches which are backed by science (check out articles at the bottom). Weight-inclusive health care promotes respectful and ethical treatment of patients and clients of all sizes, abilities and identities.
The goal of using these approaches as a registered dietitian nutritionist to is to provide patient-centered care that results in sustainable, realistic lifestyle behaviors that optimize physical and mental well-being, as well as empowering individuals to prioritize their internal cues and self-care rather than following fad diets or trends.
- Developed by two registered dietitian nutritionists in the 1990s
- Text is on its 3rd edition and there also is a workbook to go along with it
- Evidence-based approach to sustainable healthy lifestyle habits that prioritizes internal cues rather than body weight
- 10 principles:
- Ditch the diet mentality
- Honor your hunger
- Make peace with food
- Challenge the food police
- Respect your fullness
- Discover the satisfaction factor
- Honor your feelings without using food
- Respect your body
- Exercise using joyful movement
- Honor your health with gentle nutrition
–6 Common Questions about Intuitive Eating
–How to Honor Your Hunger
–How to Eat Intuitively on a Budget
–How to Practice Intuitive Eating as a Vegan
–Intuitive Eating for Busy Professionals
–Intuitive Eating is Not a Hunger/Fullness Diet
- General term, not “owned” by any people or organizations
- The Center for Mindful Eating has created principles for guidance:
- Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom.
- Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body.
- Acknowledging responses to food (likes, dislikes or neutral) without judgment.
- Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.
- “TCME does not endorse any philosophy or program that includes or promotes weight loss measures or procedures because evidence does not support that it deepens or improves an individual’s mindful eating practice.”
–What is Mindful Eating?
- Weight-inclusive approach to health trademarked by the Association for Size Diversity and Health
- Social justice framework
- 5 principles:
- Weight inclusivity
- Health enhancement
- Respectful care
- Eating for well-being
- Life-enhancing movement
–Fatphobia and Weight Stigma are Real, and They are Harmful
–How to Build a Healthy Relationship with Exercise
–What it Means to be a Non-Diet Dietitian
–What is Intuitive Movement
–What to Focus on Instead of Weight Loss
Suggested Reading & Resources
- Weight Science: Evaluating the Evidence for a Paradigm Shift
- Weight Bias: A Call to Action
- The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss
- A weight-neutral versus weight-loss approach for health promotion in women with high BMI: A randomized-controlled trial.
- Mechanisms underlying weight status and healthcare avoidance in women: A study of weight stigma, body-related shame and guilt, and healthcare stress.
- Adults with Greater Weight Satisfaction Report More Positive Health Behaviors and Have Better Health Status Regardless of BMI
- Webinars for Professionals