Intuitive Eating: Your Guide to Making Peace with Food

Breaking Free From Diet Culture

Intuitive eating isn't another diet - it's a completely different approach to food and health that helps you trust your body's signals and break free from restrictive eating patterns.

The 10 Principles:

1. Reject Diet Mentality:

• Let go of quick-fix promises
• Release diet guilt
• Trust your body
• Honor your health
• Find sustainable habits

2. Honor Hunger:

• Listen to early signals
• Feed your body adequately
• Build body trust
• Prevent overeating
• Respect physical needs

3. Make Peace with Food:

• Allow all foods
• Remove good/bad labels
• Reduce binge cycles
• Release guilt
• Practice permission

4. Challenge Food Police:

• Question diet rules
• Release judgment
• Trust yourself
• Find balance
• Practice compassion

5. Feel Satisfaction:

• Enjoy your food
• Eat mindfully
• Notice pleasure
• Find contentment
• Honor preferences

Implementation Tips:

• Start with one principle
• Practice self-compassion
• Notice hunger/fullness
• Remove distractions
• Trust the process

Scientific Support:

• Improved body image
• Better mental health
• Reduced disordered eating
• Sustainable behaviors
• Overall wellbeing

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Association for Size Diversity and Health. (n.d.). HAES® Approach.

[2] Bruce, L. J. & Ricciardelli, L.A. (2016). A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite, 96, 454-472.

[3] Food Insight. (2020). A New Health Option for the New Year: The Non-Diet Approach.

[4] Intuitive Eating. (n.d.). 10 principles of intuitive eating.

[5] Khasteganan, N., et al. (2019). Health, not weight loss, focused programmes versus conventional weight loss programmes.

[6] National Eating Disorders Association. (2018). What does intuitive eating mean?

[7] Sorensen, M. D., et al. (2019). Integrating Mindfulness Into Eating Behaviors.

[8] Van Dyke, N., & Drinkwater, E. (2014). Review Article Relationships between intuitive eating and health indicators.