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Clinical Nutrition 1 > Intuitive Eating > Flashcards

Intuitive Eating Flashcards

1
Q

Intuitive eating focus

A

habit change NOT weight loss

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2
Q

Intuitive eating =

A

organised approach to develop healthy eating behaviors and habits by moving away from restriction/dieting and tuning into one’s body signals

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3
Q

principles of IE

A

10 principles

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4
Q

Health at every size 5 principles

A
  1. weight inclusivity
  2. health enhancement
  3. respectful care
  4. eating for well-being
  5. life-enhancing movement
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5
Q

Dieting =

A

pursuit of weight-loos or body modification through restriction of specific foods or calories

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6
Q

Is IE an alternative to dieting?

A

Yes

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7
Q

Intuitive eater =

A

someone who eats according to their internal signals and preferences, rather than in responses to external pressures

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8
Q

Internal signals

A

ex: hunger/fullness

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9
Q

Problem with dieting

A
  • short term weight loss

- within 2-5 years weight regain in 85-95% cases

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10
Q

What does dieting contribute to?

A
  • weight cycling
  • ET risk
  • Binge-eating
  • Body dissatisfaction
  • Cravings/preoccupation with food
  • Internalized weight stigma
  • Lower self-esteem
  • Psychological stress (higher cortisol)
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11
Q

In 2016 __% Canadian young adults tried to lose weight

A

50%

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12
Q

Diet culture based on:

A

a set of beliefs that :

  • demonize certain foods while elevating others
  • stigmatize certain body types while elevating others
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13
Q

Public health messaging around “obesity epidemic”

A
  • fear-inducing
  • black and white messaging about body weight and health
  • stigmatizing
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14
Q

New terms for “weight loss” and “diet” are :

A

“wellness”
“self-care”
“lifestyle change”

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15
Q

10 principles of IE

A
  1. reject the diet mentality
  2. honour 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
  9. exercise - feel the difference
  10. honour your health - gentle nutrition
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16
Q
  1. reject the diet mentality
A
  • learn about diet culture
  • understand diets don’t work
    recognise damage of dieting
  • get rid of dieter’s tools
17
Q
  1. honour your hunger
A
  • learn to eat when hungry and recognise signs of hunger

= first step of rebuilding trust with one’s body after restriction

18
Q
  1. make peace with food
A
  • unconditional permission to eat any food in the quantity desired
  • understand no good/bad foods but serve ≠ functions
  • done step-by step
  • starts with honeymoon phase (go overboard)
19
Q
  1. challenge the food police
A
  • use a more neutral perspective rather than judgmental and shaming thoughts around food
20
Q
  1. respect your fullness
A
  • recognise signs of comfortable fullness
  • pay attention to sensation of fullness during meals
  • keep leftovers for later
21
Q
  1. discover the satisfaction factor
A

satisfaction= taste, quantity, environment

  • ask what would be satisfying
  • mindful eating
  • balance where food becomes satisfying
22
Q
  1. cope with your emotions with kindness
A
  • emotional eating is NOT wrong
  • emotional eating problematic if it is the ONLY coping mechanism
  • diversify ways to self-soothe
    (make list of soothing activities)
23
Q
  1. respect your body
A
  • understand body diversity
  • accept genetic blueprint
  • meet body’s needs and treat it with respect
  • stop judging other people’s weight or yours
24
Q
  1. exercise - feel the difference
A
  • joyful, enjoyable and sustainable movement

- focus on how exercise feels (rather than kcal burned)

25
Q
  1. honour your health - gentle nutrition
A
  • weight-neutral goals: balanced diet for health
  • add nutritious foods to diet, don’t cut out things
  • find balance that feels good
  • nutrition and exercise should not interfere with other aspects of health
26
Q

What is important with IE principles

A

The order

27
Q

IE relation with weight

A
  • does not make any promises about weight

- is about changing the person’s relationship with food and body

28
Q

Psychological correlation with IE

A
  • less disordered eating
  • more +ve body image
  • greater emotional functioning
  • greater self-esteem and self-compassion
  • decreased depression

Clinical Nutrition 1 (13 decks)

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