12/12/15 1 Intuitive Eating Katie Attema Dietetic Intern Oregon Health & Science University Based off of the book “Intuitive Eating: A Recovery Book for the Chronic Dieter” By Evelyn Tribole, MS, RD & Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA Learning Objectives • To define the concept of “Intuitive Eating” • To explain the goals and history of intuitive eating • To understand the 10 Principles of Intuitive Eating • To gain strategies to be able to practice intuitive eating What is Intuitive Eating? • Is an approach that teaches you how to create a healthy relationship with your food, mind, and body • Intuitive Eating is a broader philosophy, which includes physical activity for the sake of feeling good, rejecting the dieting mentality, using nutrition information without judgment, and respecting your body, regardless of how you feel about its shape • Different than “Mindful Eating”, which is a process of paying attention to your actual eating experience, without judgment. Biological History of Intuitive Eating Infants are born with the innate ability to self-regulate their food intake o Infants and toddlers will eat when they are hungry and stop when they are full Parents are responsible for: 1. Providing their children with healthy food 2. Deciding where their child will eat 3. Deciding when their child will eat Child should decide how much and whether s/he needs to eat Who Struggles With Intuitive Eating? We all do! Eating is more complex rather than simple. o External factors influence us everyday o Individuals with a history of weight gain or who currently struggle with weight loss o Individuals who are chronic dieters or who are unhappy with his/her self-image How Your Intuitive Eater Gets Buried Mixed External messages o Product marketing, health claims, magazines, television, etc. Social gatherings o Eating only to appear polite o Eating what everyone else in the group is eating o Finishing your plate mentality Chronic or Acute Dieting o Increased binge eating o Decreased metabolic rate o Increased preoccupation with food o Increased feels of deprivation o Decreased sense of willpower and self-confidence o Increased sense of failure and guilt
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WIC Intuitive Eating - Kathryn Attema, RD · • Intuitive Eating is a broader philosophy, which includes physical activity for the sake of feeling good, rejecting the dieting mentality,
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Making Peace with Food o Giveyourselfunconditionalpermissiontoeat
o Ifyoutellyourselfthatyoucan’torshouldn’thaveaparticularfood,itcanleadtointensefeelingsofdeprivationàuncontrollablecravingsàbingeingonthese“forbiddenfoods”
o Reality:Notallfoodiscreatedequalbutnofoodshouldbelabeledasa“bad”food.o Everythinginmoderatation!
Principle #4:
Challenging the Food Police o Thefoodpoliceishouseddeepinyourpsyche