Intuitive eaters eat when they are hungry and stop when they feel satisfied. Small children are usually quite good at letting us know when they are hungry and when they are full. We all had that ability at one time. The good news is that we can relearn how to become an intuitive eater.
Intuitive eating or normal eating is not based on deprivation, calorie counting or making foods forbidden. It is based on making peace with food, making eating pleasurable, and being in tune with your mind and body.
Becoming an Intuitive Eater
Enjoy your food. Don't stop eating because you think you should but rather because you are satisfied. This does require being present while you eat and using all your senses.
Look at the variety of colors, shapes and sizes on the plate.
With your eyes closed, deeply breathe in the aromas.
Savor each taste sensation in the food: sweet, sour, salty, bitter.
Feel the textures and temperatures: crunchy, soft, creamy, hot.
Listen to the sound the food makes if it is a food that you chew.
Eat slowly. A general guideline is to let 20 minutes lapse from the time you start eating until you want to serve yourself more food. This is because it takes about 20 minutes for your stomach to signal your brain that you have eaten enough. If you eat slowly, that 20 minutes comes naturally.
Use moderation. Make choices to get a variety of healthful foods, yet don't be so restrictive you eliminate foods you enjoy.
Recognize that everyone overeats sometimes and under-eats at other times. Your body can balance meals over time. Each meal and each day not need to be perfect.
Trust your body. Your body will give you signals when it is hungry and full. Listen to what it is saying. Also, your body can make up for some mistakes in eating. Eating is one of life's great pleasures - enjoy eating guilt-free.
Try it out! The Hershey Kiss Experience…
1 Do not eat the kiss right away!
2 First, admire the shape and color.
3 Anticipate how the kiss will taste.
4 Slowly unwrap the chocolate and place in your mouth.
5 DO NOT BITE!
6 Let the candy melt slowly in your mouth.
7 Savor the flavor and texture.
Jennifer Reiner, MS, RD, LD – Jennifer is a Registered and Licensed Dietitian who practices out of The Awakening Center. She can be reached by calling (773) 929-6262 x16.