Intuitive Eating: What Could That Mean?

When people hear the term “intuitive eating”, their reactions usually fall into one of two categories: Hope or Dread.

Hope

For many, intuitive eating brings a sense of hope. It proposes a way to eat without the burdens of judgment, restriction, fear, or consequence. It’s a refreshing perspective that feels positive and motivating, offering a path to a healthier relationship with food.

Dread

Conversely, some respond with dread, rolling their eyes at the thought of yet another fad diet that promises change but constantly leads to disappointment. The fear of failure looms, and making significant lifestyle changes can feel overwhelming.

So, why does our relationship with food hold such a powerful grip on us?

The Complex Relationship with Food

Food is a giant part of our lives, whether you consider yourself a foodie or not. At its core, food provides the energy and nutrients we need to thrive. But it’s so much more than that.

This complexity makes it easy to lose our way. Food can morph into a source of punishment, whether through starvation or gluttony. Many of us are all too familiar with the struggles of eating disorders and the relentless pursuit of an ideal body image.

While this is a generalisation, it’s always worth pursuing one-on-one support if you feel more severe issues are at play. As Mary Poppins wisely said, “Start at the beginning; it’s a very good place to start.”

What is Intuitive Eating?

In simple terms, intuitive eating is about eating what your body needs. It’s about cultivating a positive relationship with food that supports your body and mind.

However, external noise can make tapping into our intuitive side challenging. As the world speeds up, the voices around us grow louder, making it harder to listen to our internal cues and trust our body’s natural signals.

Intuitive Eating is NOT

Intuitive eating is a self-connection journey of learning and discovery—there’s no pass or fail.

Start with the Issues: All Food Should Be Treated the Same.

Every food has its place in our diets. Sure, some foods are more delicious, and others are more nutritionally beneficial, but balance is key.

As a child of the ’90s and early 2000s, I remember how demonising food was a massive part of the body-shaming culture in the media. Humiliation was thrown at anyone who dared to relish a baguette or indulge in a slice of cake. Now we know it’s not just down to a particular food. We are all unique in our likes, dislikes, gut health, and energy needs.

I’m not here to tell you to only eat a certain way, buy organic food, or avoid thin

gs wrapped in plastic. This blog is about forming positive connections to food.

Normalising all foods is the first step to accepting all foods.

The Demons

Let’s take a moment to reflect on the foods you’ve demonised:

Start by making a list of foods you avoid- allergies excluded. Run through the list and pick one you can change your perspective on. Don’t overwhelm yourself; research shows that making one change at a time is more likely to lead to lasting results.

Step 1: Make It Normal

Have that food around you. It may sound odd, but making it a normal part of your environment is crucial. If you banish it from your life, you’ll never develop a healthy relationship with it.

The thought of stashing cupcakes in your bag or glove box might feel overwhelming, b

ut the more you see something, the more normal it becomes. This doesn’t mean you should surround yourself with trigger foods; take it slow, one at a time.

Step 2: Acknowledge What That Food Provides

Consider what that food offers you.

Food is social and emotional, but at its core, it nourishes us—nothing more.

The Hunger Scale

A key element of intuitive eating is identifying when you want to eat. Listening to your body’s natural prompts is essential, even when life gets hectic.

Sometimes, your lunch break may come before you’re physically hungry, and that’s okay! This is where your mind-body knowledge comes in.

Are You Hungry or Looking for a Good Time?

Ask yourself:

If you’ve dieted intermittently for years, your natural cues may be more hidden than you realise. You might need to regain them before you can entirely depend on them.

Here’s a simple hunger scale to help you recognise where you are:

With intuitive eating, the goal is to avoid both overindulgence and starvation. Listening to the early signs of fullness or emptiness is crucial. That uncomfortable, overstuffed feeling shouldn’t be a regular occurrence. The sense of weakness—brain or braun—often hits us if we’ve skipped meals and powered through a busy day, thinking, “Oh well, I don’t feel hungry. “Then, BAM! Like the darkness in winter, it hits you; you waited too long.

Say it with me – MIND-BODY CONNECTION!

Making Food Choices

It’s time to dine! Hunger is knocking at your door; it’s time to decide wha

t to eat. Your environment will impact your choices, but let’s keep it simple. When planning meals or grabbing snacks, ask yourself:

Breakfast before work example choices

Don’t worry; I won’t give up my peanut butter cookies anytime soon! But, like most thin

gs, there’s a time and a place for everything.

What about your Cravings

When starting this journey, others might say, “I’m finally honouring my cravings.” While listening to your body is important, leaning into every craving can lead to impulsive eating.

Yes, you have permission to honour your cravings, but first, consider where that craving is coming from. Will honouring it serve you well?

Being able to say ‘no’ to food without feeling restricted is part of achieving food freedom.

Be Nice, Be Honest with Yourself

Food can often feel like a punishment or an indulgence, and body confidence plays a significant role in this. Food can be a comforting friend during tough times or the enemy that keeps you from fitting into your favourite jeans.

Being honest with yourself is the first step toward making changes. Acknowledge whe

n you’re using food as punishment or comfort.

Reflecting on Your Feelings

As you start to ask yourself how certain foods make you feel, you’ll find that feeling good often leads to wanting to repeat those choices.

If you’re not ready to change your eating habits, that’s okay! Save your energy for when you are. Time and time again, I witness people wanting to change because someone told them they should; it’s the respectable thing to do, or blooming Tiktok said so. But YOU HAVE TO BE READY. If you’re not ready for change, it’s entirely okay. Be honest with yourself; it matters.

Final Thoughts

Your body needs you, and you need your body. Intuitive eating is a skill like walking a tightrope: You’ll need to allow time before you get off the floor. You need energy to do yoga, work, parent, and run. Too much, and you’ll grind to a halt. Too little, and you’ll barely tip your potential.

So, I leave you with these questions: Who would you be if there were no mirrors in the

world? What would you do? How would you fuel your body?

All our bodies are capable of, frankly, awesome things. Why not focus on what they can do rather than what they look like? Wouldn’t that be rejuvenating?

Food is indispensable. Grab that bagel, raise it high and relish it!