Introduction to Intuitive Eating and Health At Every Size

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.

Intuitive Eating

  • 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

Related posts:
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

 

Mindful Eating

  • 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.”

Related posts:
What is Mindful Eating?


Health At Every Size®

  • 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

Related posts:
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

 

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