Intuitive Eating Flashcards
Intuitive eating definition and creators
Diet culture definition
Intuitive eating = eating according to internal signals and preferences, not in response to external pressure or rules
As an alternative to dieting which is pursuit of weight loss through restriction of specific foods/calories
Diet culture = culture based on beliefs which demonize some foods and stigmatize certain bodies while elevating others
- public health messaging is B&W, fear-mongering, stigmatizing and emphasizes personal responsibility
Health at Every Size (HAES) principles
healthcare as a human right
care should be free from anti-fat bias
wellbeing care and healing as resources
health is a sociopolitical construct
10 principles of intuitive eating
1) reject the diet mentality
2) honor your hunger
3) make peace with food
4) challenge the food police
5) respect your fullness
6) discover the satisfaction factor
7) cope with your emotions with kindness
8) respect your body - don’t have to love it
9) exercise and feel the difference
10) honor your health - gentle nutrition
1) reject the diet mentality
2) honor your hunger
1) Learn about diet culture damage and fatphobia
Understand diets don’t work, remove diet triggers and develop self-compassion
2) Learn to eat when hungry, recognize the signs, rebuild trust with body
- hunger-fullness scale as a tool
3) make peace with food
4) challenge the food police
3) Unconditional permission, foods are not good or bad just different, no last-supper mentality, pinpoint real preferences and habituate (past honeymoon phase)
4) Challenge food rules (feelings of guilt or shoulds) based on years of conditioning from diet culture
5) respect your fullness
6) discover the satisfaction factor
5) Mindful eating, satisfaction = taste, quantity, environment and mix of food, asking yourself what would be satisfying right now?
6) recognize signs of comfortable fullness, taste changes, explore barriers to recognizing fullness,
7) cope with your emotions with kindness
8) respect your body - don’t have to love it
7) Food is soothing temporarily and emotional eating is not wrong but deal with emotional eating as a single coping mechanism, find other ways to self-soothe and seek therapy as needed
8) Concept of body diversity, accepting our genetics, meeting body’s need and treating with respect
Tools: write down what your body does, wear clothes that fit, no comments, notice body diversity, unfollow people who make you feel shit
9) exercise and feel the difference
10) honor your health - gentle nutrition
9) Joyful movement, create intrinsic motivation, focus on how it makes you feel, every type of movement counts
10) Gentle nutrition, weight neutral/health promoting goals, integrate nutrition knowledge, find a balance, notice how foods make you feel, should not interfere with mental wellbeing (add foods, don’t subtract)
Intuitive eating scales and subcategories
IES-3 (newest) and IES-2: 23 questions
Subcategories:
Unconditional permission to eat
Eating for physical reasons
Reliance on hunger/satiety cues
Body-food choice congruence
Intuitive eating in research
↓ disordered eating, anxiety and depression
↑ positive body image, self-confidence, body appreciation, positive affect, self compassion
Higher IES scores in men (white esp)
Longitudinal predictor of psychological health
Associated with higher diet quality scores
Inverse relationship between HbA1c/inadequate glycemic control and IE
