Intuitive Eating with Nutrition in Mind

Photo by Annie Spratt on Unsplash

One of the common misconceptions about intuitive eating is that you just eat whatever, with no regards to nutrition at all. When you first start transitioning to intuitive eating this is normally true.  Why? Because we want you to get back in touch with your body and reestablish that communication with it.  It also helps your body build up trust with you again that you will feed it when it is hungry, regardless of what it is hungry for. This may mean for the first few weeks (or longer) that you may be feeding your body a lot of foods that you used to restrict a lot, such as ice cream, cookies, cake, or pasta.

This is absolutely fine, and perfectly normal.  Your body is wanting to eat everything that has been forbidden to it, but these cravings do go away, and your body will start to shift to wanting a crisp, fresh sensation, such as with remain on a nice sandwich, or the taste of fresh shrimp tacos.

When we get to this point we can start to focus on nutrition, but from what is commonly considered a "gentle nutrition" approach.

This means that there are no hard and fast rules for what, when or how much you eat.  None of these guidelines are meant to cause guilt, restriction, or dissatisfaction with your meals. If this starts to happen with you, let go of these guidelines for while longer and try again.

With gentle nutrition, we don't want to compromise on taste.  

This means looking at what you currently eat and what alternatives taste just as fine with you.  For example, I use bread for sandwiches or peanut butter snacks.  I like white bread, and I like whole wheat bread. So normally I will get the whole wheat (unless my husband is using the bread as well, then it is white all the way).

So if there are food items that have a more nutritious alternative that you find just as satisfying make those switches when you can.

Remember, you always buy whatever type of food you are feeling up to.  Don't guilt yourself if you don't make a switch one week, one month or one year.  All foods provide nutrients of some sort.

Gentle nutrition is about trying new things.  

Maybe you aren't a huge vegetable eater, or you've never really seen fruits as a way to satisfy a sweet tooth.  With gentle nutrition we want you to expand your food horizons! Try out different ways of cooking vegetables to add to your lunch, or try some for snacks! Or add mango to your smoothies, or berries to your granola. Instead of taking foods away from your diet, try adding new ones to your plate!

Gentle nutrition still means listening to your body.

At no point are you expected to ignore your bodies hunger cues or cravings?  We still honor those with gentle nutrition.  Gentle nutrition is not about never eating processed foods again, or having "cheat" days.  It's about making changes based on your bodies wants, and cues, and your own abilities.

It's also about balance, our bodies needs and desires change throughout the day and will continue to change throughout our lives.  That's why it's so important to keep this communication going with your body! Some days all I want is carbs and ice cream. Other days I just want a really good burrito bowl and some crackers. And all of that is a-ok.

The key word is GENTLE nutrition.

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What are some ways you practice gentle nutrition?  What foods have you tried that you really enjoyed? Be sure to let me know in the comments below!