{"id":32497,"date":"2024-03-21T07:00:03","date_gmt":"2024-03-21T07:00:03","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=32497"},"modified":"2024-12-24T00:25:38","modified_gmt":"2024-12-24T00:25:38","slug":"cut-the-food-noise-intuitive-eating-101","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/cut-the-food-noise-intuitive-eating-101\/","title":{"rendered":"Cut the food noise: Intuitive eating 101","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

For decades, a healthy meal has been defined as one that limits as many \u201cbad\u201d foods as possible. Recently there\u2019s been movement away from that restrictive mindset to instead follow your intuition.<\/p>\n

Intuitive eating encourages you to recognize your body\u2019s needs, wants and cues rather than just eating to adhere to dietary guidelines, schedules or society\u2019s views of what\u2019s \u201cgood\u201d for you.<\/p>\n

It sounds simple, says family medicine provider Jennifer Banks, MSN, ARNP, FNP-C<\/a>, with MultiCare Rockwood Clinic. But it\u2019s a full overhaul of how you think and eat.<\/p>\n

\u201cIt can feel a little out of control in the beginning, because you\u2019re allowing yourself to eat those things that you\u2019ve been avoiding,\u201d she says. \u201cIt takes some self-exploration to understand why you feel negative about certain foods \u2026 but dismantling that mindset is possible.\u201d<\/p>\n

What is intuitive eating?<\/h2>\n

Intuitive eating is a method of recognizing what your body needs and wants and honoring that, Banks says. The goal is to learn about your body and what foods will leave you full and satisfied.<\/p>\n

It\u2019s an approach that views food as neutral and asks, \u201cWhat can I add to my meal?\u201d rather than focusing on restriction and shame \u2014 something so many of us grew up witnessing from family, friends, television and social media.<\/p>\n

\u201cYour body and schedule need different things at different times,\u201d Banks explains. \u201cMcDonald\u2019s isn\u2019t garbage, and you\u2019re not bad for eating it. But are you missing out on some nutrition? Yes. And this approach looks at what we can add into your day to meet those needs.\u201d<\/p>\n

Intuitive eating is grounded in a few key principles that serve as a guide to improve your relationship with food and your body.<\/p>\n

Key principles of intuitive eating<\/h2>\n

1. Trusting your body\u2019s cues<\/h3>\n

We often don\u2019t recognize we\u2019re hungry until our mood has shifted, grogginess has hit or suddenly we feel nauseous and weak, explains Banks.<\/p>\n

\u201cMindfulness is a catchphrase these days, but it really is about taking time to be present [to] see what\u2019s going on in your body,\u201d she says. \u201cA lot of us feel like we don\u2019t have time to stop and think through those things.\u201d<\/p>\n

Intuitive eating encourages taking a full body scan of how you\u2019re feeling. Ask yourself: \u201cHow do I feel? I haven\u2019t eaten in a few hours and I\u2019ve been working at my computer. Would a short break and snack improve my headache?\u201d<\/p>\n

When you slow down between and during meals, you\u2019re better able to recognize feelings of hunger and fullness and respond appropriately.<\/p>\n

2. Making peace with food<\/h3>\n

From the time you were young, you\u2019ve probably heard that certain foods are good or bad for you. Breads, pastas and cheese usually fall on the bad list, while fruits, vegetables and lean meats fall on the opposite end.<\/p>\n

Intuitive eating challenges you to change that mindset and recognize food as fuel \u2014 what matters most is that you meet your nutritional needs in a way that\u2019s filling, satisfying and enjoyable, Banks explains.<\/p>\n

Making peace with food and learning to enjoy it for the nutritional, social or creativity components it can offer are supported in principles three and four.<\/p>\n

3. Ignoring the food police<\/h3>\n

Food policing refers to the shame or guilt you feel for eating certain foods or \u201ctoo much.\u201d<\/p>\n

For many, this can be one of the most challenging principles \u2014 food policing is rooted in misinformation and long-held beliefs. However, it\u2019s also an opportunity to question why you think this way, who taught you this and why you hold it to such importance, Banks explains.<\/p>\n

\u201cFood noise can be so constant,\u201d she says. \u201cOnce you\u2019re able to neutralize food and feel less shame, you feel less shame overall, and that frees up a lot of mental space.\u201d<\/p>\n

If you can, you may want to work through these thoughts with a mental health provider, Banks adds. There are also resources online to help in this journey.<\/p>\n

4. Finding satisfaction<\/h3>\n

The foundation of intuitive eating is those feelings of fullness and satisfaction, but understanding nutrition is also important. For example, a slice of toast with butter may fill you up in the moment, but you\u2019ll find yourself getting hungry much sooner than if you had a slice of toast with peanut butter.<\/p>\n

Nutrition can be confusing, Banks says. She recommends talking with your primary care provider or a nutritionist who can walk through your specific needs.<\/p>\n

If you\u2019d rather explore on your own, be wary of a Google or social media search, which can give you 20 different opinions in 30 seconds of scrolling. There are many apps and tools out there, but they\u2019re not one-size-fits-all \u2014 which is where listening to your own body comes in.<\/p>\n

If you know you\u2019ll be waiting longer until your next meal, try pairing a fat or protein with that carb for breakfast and see how much longer you feel full. Or if you\u2019re craving a bowl of soup on a cold day, ask yourself if that will fill you up and be enjoyable, or would adding a side of warm bread better meet your needs and wants?<\/p>\n

5. Taking a whole-body approach<\/h3>\n

Along with changing your view on food, intuitive eating also encourages approaching physical activity in a more enjoyable way.<\/p>\n

\u201cWe know that exercise is good for us \u2014 for mental health, lungs, bones, sleep, etc.,\u201d explains Banks. \u201cWhat\u2019s not good for us is making people punish themselves with it.\u201d<\/p>\n

Intuitive eating promotes the idea of joyful movement, she says. Rather than using physical activity as a method to decrease caloric load, it\u2019s about doing something that gets you moving and feeling good.<\/p>\n

\u201cYou don\u2019t need to do a certain set of minutes. It could be anything that gets your body moving,\u201d Banks says. \u201cIf you like doing ultramarathons, that\u2019s great. But if you don\u2019t, do what makes you feel good.\u201d<\/p>\n

Long-term benefits<\/h2>\n

Intuitive eating and joyful movement are not anti-weight loss, just as they\u2019re not about binge-eating and living a sedentary life, Banks says.<\/p>\n

\u201cIntuitive eating lets you feel better living in your own skin,\u201d she says. \u201cThere\u2019s a large genetic component to the way we look, our size and how we feel in our clothes \u2014 and we can\u2019t change that.\u201d<\/p>\n

While quick solutions may be appealing, you\u2019re more likely to rebound once you stop, whereas a whole-body, nonrestrictive approach sets you up for long-term success, Banks says.<\/p>\n

\u201cIf we go through all this and you don\u2019t lose a pound, that\u2019s OK. If you do lose weight, that\u2019s OK too, because it means your body wanted to,\u201d she says. \u201cWe\u2019re doing this so you can feel better \u2026 if we slow down and listen to our bodies, we can be healthier in the end.\u201d<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

For decades, a healthy meal has been defined as one that limits as many \u201cbad\u201d foods as possible. Recently there\u2019s been movement away from that restrictive mindset to instead follow your intuition. Intuitive eating encourages you to recognize your body\u2019s needs, wants and cues rather than just eating to adhere to dietary guidelines, schedules or […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":115,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,127,87,99],"tags":[],"class_list":["post-32497","post","type-post","status-publish","format-standard","hentry","category-behavioral-health","category-healthy-living","category-nutrition-wellness","category-primary-care"],"acf":[],"yoast_head":"\n5 principles of intuitive eating - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Intuitive eating encourages you to listen to your body\u2019s wants and needs to fill your stomach rather than meeting strict diet guidelines.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/updates-www.mccdn.io\/vitals\/cut-the-food-noise-intuitive-eating-101\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 principles of intuitive eating - 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